I used to run a lot in my 20s and early 30s, taking part in twice weekly club runs as well as competing in many cross country and road races from 5k through to half-marathon distance.
In my early 40s, I decided to get back in to running having not run consistently since my mid-30s. My previous training experience taught me that I needed to build up slowly, build a strong running aerobic base and have some goals to target. I therefore signed up for the Finsbury Park Half Marathon (Jan 24) and began a comprehensive training plan to build up to this distance again properly.
My training plan commenced with the 'Couch to 5K' program listed on the NHS website (Get running with Couch to 5K - NHS (www.nhs.uk). In addition to this three day a week training plan, I decided to do two days of week body weight resistance training to help prepare my body for the running that I was now undertaking. I ran the programme at an aerobic base which was approximately 65% of my maximum heart rate to ensure that I was training my aerobic base but to also ensure I was not over exerting my running muscles too early into my program.
After successfully completing the 'Couch to 5k' program, I felt well prepared to embark on a 16 week half-marathon training program. Running three times per week, beginning at 3.1 miles each time, I increased the mileage by 10% each week, gradually building up to the half-marathon at the end of Jan 24. Again, I completed each run at a very steady pace, ensuring that I was building my aerobic race and muscles at a sensible rate. It was essential for me to remain injury free and focus on being able to run that distance again, without focusing on speed. In addition to the three weekly runs, I also ensured that I was conducting three body weight exercise sessions per week, progressing from the twice weekly body weight sessions that I had been doing during the 'Couch to 5k plan'. These body weight sessions provided overload for me whilst helping my body be a string enough to cope with the extra running demands that I had been placing on it. My body weight sessions consisted of press ups, squats, step ups, planks, calf raises, glute bridges and dorsal raises.
I successfully ran the half-marathon on 28 Jan 24, and now am actively running more often again, integrating interval sessions into weekly steady runs. This run emphasised for me the importance of SMART goal setting, gradual overload of exercise, the importance of building a an aerobic base and gradually preparing the body for higher and higher running demands. Moreover, I was content to not 'race the race' but rather use the half-marathon mass participation event as a training style run, whilst enjoying a new route, enhancing race confidence, and enjoying the atmosphere that an event of this nature brings. Also, importantly, it helped to further analyse my future training needs. For example, I learned that I need to do some further hill training.
Following on from this event, I now run 90% of my runs at the aerobic base, and have incorporated in 10% of running intervals, where I am training my body to use difference training systems and increase my mile/min speed safely. This has included hill efforts. I am now looking forward to more races in the future.
If you would like to improve your running, it would be great to work alongside you t help you also set and realise goals, and continually improve.
Comments