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Archive for the ‘Ipswich Half Marathon’ Category

Training for the Ipswich Half marathon on 30 Aug 09

In Half Marathon, Ipswich Half Marathon, Training Schedule on July 7, 2009 at 7:46 pm

I don’t think I have followed a training schedule for many years. Mainly because it can set you for a fall as unless your time is your own you are likely to miss some sessions. Once you miss a session you then feel you need to play catch up and add in extra runs or longer distances.

However I am going to give this Bruce Tulloh (Runners World) schedule a go as the discipline of set sessions might be just what I need to kick start some improvement in my running times which have been slow and getting slower.

I have adapted slighhty to suit my needs. Firstly I only have 8 weeks so I am 2 weeks short of the 10 week plan suggested by Tulloh. However I do have a good mileage base as I have generally been running 30 miles a week all year.

This plan peaks around 40 miles a week. Not a huge increase in mileage compared to what I am already doing but I have tried to include 2-3 quality sessions each week. The cornerstone being a long run which increases gradually each week.

I don’t know the course at Ipswich but I assume there will be hills and I am hopeless at them. Everyone comes past me going up them, though I tend to pass the same people when going down the hill. So I am including some hill training as part of the quality trining sessions.

Now that the West Suffolk Athletics Track has reopened with the track having been relaid I will include a number of interval track sessions.

This said I am sure I will have problems keeping to this schedule – best laid plans an all ……


Mon
Tue
Wed
Thu
Fri
Sat
Sun
Total Miles
WEEK 1
Jul 6
6m
hill reps
Rest
Warm up, then 16 x 60 secs fast, 60 secs slow
Warm down
Rest 10M slow
Warm up, then 4 x 3 mins, with 3-min recovery jogs 7-8M slow

34-35M

WEEK 2
Jul 13
4M easy 6M,
fairly
fast
Repetitions: 4 x 3 mins fast, with 2-min recoveries 5M easy Rest 1M jog, then 5M fairly fast, then 1M jog 10M
slow

36M

WEEK 3
Jul 20
5M easy, off
-road
6M, starting slow, finishing faster 3 x 5 mins fast, with 5-min jog recoveries 5M easy, inc 6 x 150m fast strides Rest
2M slow, then 1M fast, then 2M slow 10M

36-37M

WEEK 4
Jul 27
5M easy Rest 5M, inc 16 x 1 min fast, 1 min slow 6M easy Rest
1M easy, then 4-5M fairly fast, then 1M jog 11M steady

36M

WEEK 5
Aug 3

5M easy, off
-road
Rest 8M, fairly fast 4M easy Rest or 3M jog 4M on grass, inc 6 x 200m strides 11M

35M

WEEK 6
Aug 10
5M easy, off
-road
6M
steady,
inc
bursts
up
hills
3 x 1M (or 3 x 5 mins), with 5-min recoveries 5M easy Rest
6-7M, inc 10 x 30 secs fast, 30 secs slow 10-12M steady

39-40M

WEEK 7
Aug 17
5M easy 5M,
inc
16 x 1 min fast, 1 min slow
Warm up, then 2 x 2M (approx), timed, at threshold pace 5-6M easy Rest
1M easy, then 4-5M fairly fast, then 1M jog 10M steady

37-38M

WEEK 8
Aug 24
5M easy 6-7M at a comfortable pace Warm up, then 2M at race pace, then 2M jog 5M easy, inc 6 x 30 secs fast Rest 3M, in race kit Ipswich Half Marathon

35M

Anyone else training for a half and can recomend a schedule that worked for them ?

Ipswich Half Marathon

In Ipswich Half Marathon, Ipswich Jaffa on July 3, 2009 at 9:19 pm

Now i’ve gone and done it! I have entered the Larking Gowen Ipswich Half Marathon on 30th August 2009. This is the first running of this race and what appeals is a chance to run around around the town centre of Ipswich.

To date there are are only 408 entries and the race can accept 1500 so uptake seems a little slow and I can only see one other entry from a Saint Edmund Pacer my running club. However I am sure the race entries will grow and be sold out by the time of the race.

My worry with the race is hot weather but it is at least an early 9am start so that is very good. My other worry is a switch of the Ipswich Town match due on the previous day Saturday to the same day as the race for tv coverage. Hopefully this won’t happen but if so I am sure I can get a shower and go on to the match after wards.

Now I have a target to build my training through July and August and will need to build up my long runs to get the confidence to complete the distance. Anyone else out there running at this event ? What are you running next ?