Training to run a half marathon

[QuentinG]

Hi Ed
What a week easy running Monday, Tuesday rest Wednesday
Ran 4km Time trial 17min 10 sec on Thursday
(1)..1km.....4min 19 sec
(2)..2kn.....4min 17 sec
(3)..3km....4min 18 sec
(4)..4km.....4min 16sec
Felt good legs fine rest Friday
Saturday ran easy 5min walk ,30min run, 5min walk 30min run, walk easy 5min Felt good legs great
Weight has come down to a constant 85 to 86 kg some times knocking on 84.50kg hopefully next week until then
Thanks Ed
From Q

[TheEd]

How did the biking go Quentin?

Things are coming along nicely .. 4k time-trial in the right space

1 more minute quicker and we can start doing things

we going to ramp you up a little for this Thursday

5 x 2k and all around 8.45 to 9.00

still no need to go quicker ... adaptation important

this Tuesday .. the following session: easy 5min walk, 30min run, 2min walk 30min run, walk easy 5min Felt good legs great

Saturday run: easy 5min walk, 40min run, 5min walk 20min run, walk easy 5min Felt good legs great

in-between cycling and swimming where you can .. all enjoyable

making big progress now

enjoy

TheEd

[QuentinG]

Hello Ed
Did 5 x 2km
Wow, sure is different tried to keep pace constant and not to slow or fast kept it within the time
(1st 2km........8min44sec
(2nd)2km........9min
(3rd)2km.........8min55sec
(4th)2km........9min10sec felt a bit heavy legs a bit tight
(5th)2km.........9min15sec slowed down but finished session no excuse but did have a very busy week at work Great to finish session just legs felt a bit heavy
Rest Friday.....
Ran on Saturday 5min walk ran 30min walk 5min ran 30min
Felt really good legs have recovered from Thursday
Thanks Ed

[TheEd]

nice going Quentin .. still no rush .. the session will set you up for when you start training at a higher level

the end of this week is another 4k time-trial

so this week is very easy compared to last week

you welcome to swim and / or cycle

however

keep the running down to

5 min walk then 20 min light run then 5 min walk then 20 minute light run followed by a 5k walk cool down

you making good progress

this session can be for Tuesday

please provide feedback of weight etc

well done, you have a come a long way

TheEd

[QuentinG]

Hi Ed
Ran 4km time trial ...16min45..started ok still heavy breathing legs fine, stoked beat last time trial by +-25 .30 sec..
(1st.km)...4min 7 sec
(2nd.km)...4min 10 sec
(3rd.km)....4min15sec
(4th.km)....4min 13sec
Weight still around 84 to 86kg pants size feeling loose and legs feel and look leaner.Ran easy on Saturday 50min and easy on Sunday 5min walk20min, run 5min walk 20 min run, and 5min walk
Have been doing a bit of cycling and the weather has been really cold and wet for swimming ,being doing a bit more surfing.Will start on cutting out other junk food ,dont eat much of that though. Older you get harder to lose but 9weeks left for race and thats my goal and after the summer season starts ,Looking forward to it
Thanks Ed from Q

[TheEd]

HI QG .. it looks like you ran a more paced run in the 4k, which also show that you are developing in the right way.

you can do the normal walk run for this week and Thursday the 5 x 2k session, look at keeping it at a steady 4.30 per k, which = 9 minutes

no need to go quicker as yet

Saturday ... easy 5min walk, 40min run, 5min walk 30min run, walk easy 5min

you will now be up to 70 minutes of running in total without even realising it

keep things simple, keep things calm

the progression has been good, the weight will come down all in its own good time

you can swim when you want to, there is no need for cycling over the weekend, though if you desire you can slot a swim in

please provide feedback, do you feel relaxed about the whole process, and can you feel that you are working in the right direction?

over to you

TheEd

[QuentinG]

Hello Ed sorry for not getting back sooner Started a new job Wednesday and also Erin had, and still has a 4 day Netball Tournament about 5hours away so I will have to do last weeks sessions this week Stating to day Sunday will do easy walk and run and then on Thursday do 5x2km sessions Yeah Ed i feel great about the way the training is going Will slot a swim in 2 x a week Thanks again Ed Cheers Q

[TheEd]

good to hear .. we have to ramp it up quite soon

TheEd
ps.. we have done everything right to get you here without too many hassles, except you jumping off things and turning ankle

[QuentinG]

Hello Ed Trained this week Easy run Sunday and Monday, Wednesday
Thursday did 5 x 2km
(1st..2km).....9min
(2nd..2km).....8min 50 sec
(3rd...2km)....8min 55 sec
(4th...2km)....8min55
(5th...2km)....9min
Fealt good, had to run after dark kept constant pace
Breathing felt ok, getting better legs a bit tight at end of session
Stolked to finish session will rest tomorrow and run Easy on Saturday and Sunday
Thanks Ed From Q
(Looking forward to nest phase)

[TheEd]

session for weekend

5 min walk 40 min jog then 5 min walk and 20 min jog .. light cool down afterwards

will be great to hear how the the session goes

swim or bike on Sunday (light active recovery)

Tuesday 1k session planned

TheEd