Training to run a half marathon

[TheEd]

congrats QG

well done .. when the weight drops so will the time, the idea is to avoid injuries and keep it fun

nice going

TheEd
ps.. did Sean participate

[QuentinG]

Hello Ed
Well 2 weeks since race.
I have been doing some easy runs of around 45min and will find out next Wednesday about when the next race is Thanks again as always will keep you informed
Thanks Ed Q

[TheEd]

Time to boot up the program QG

on we go

TheEd

[QuentinG]

Hello The Ed Thank you for the reminder I had a great run on the half and have been doing 6 to 8km runs every 2nd day with a rest day on Friday and Wednesday Their is a 10km race at the end of November and a 12km race in the middle of December.Races are far and few in Newcastle so i try and keep a eye out for ones when they appear .Mostly is the Park run they have on Saturdays and on Tuesday evening they have a Masters track run from 2.4 to 5km depending on the program So ED i am ready to start training again with your great program for a 10km race Looking forward
Thanks Ed
from Q

[TheEd]

magic QG .. either a 4k time-trial for assessment or a Park Run

your choice

and then we can plan from those results

on we go

TheEd

[QuentinG]

Hi ED
Ran a 4km time trial 19min felt good legs fine breathing ok Its the first one since the last one i did before my half I have been doing easy 6to 8km runs and tomorrow will do a easy walk and run for 1 hour
Thanks Ed from Q

[QuentinG]

Hi The Ed
Walked for 10 min then ran for 12km easy about 6min a km felt good legs felt ok breathing ok Weight at the moment is 86to 87 kg joined weight watchers aiming to lose about 10kg over the next 8 weeks will keep you informed about weight Want to run really well next year ,but will take it step by step Just wait for program from you and will fire up again
Thanks The Ed
Q

[TheEd]

would like you to consider doing the sub 50 minute 10km program

http://www.time-to-run.com/training/10k/sub50.htm

provide feedback and after the first cycle we can see what to do next

all the best

TheEd

[QuentinG]

Hi The Ed
Started the sub 50min program to get things going Ran 3x2km on Thursday
1st 2km...9min.50sec
2nd 2km ..9min40 sec
3rd 2km....9min 40 sec
Felt really good rest 90 sec
Legs good
Rest Friday
Then ran 1hour 45min on Saturday started slowly walk 5min ran 45min walk 5min ran back 45min walk 5min legs good
Ran easy 30min Sunday and will repeat on Monday until Tuesday session 5 x 1km session
Until then cheers Ed
fromQ

[TheEd]

looks good QG .. now focus on recovery after the 1k session

after 6 weeks you should be on a new level

no crash and burn

on we go

TheEd