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Hi! I'm starting a training program for a half marathon on Oct 31st. I am not new at running but I would like advice on what kind of training program for someone 55 years old. I read where you should not have any junk miles at this age. I have run 2 marathons and tons of other races but I want to minimize my chances of an injury.
I had a goal pace of an 8 minute mile. I don't know if this is going to work or not. I ran my 2 marathons at a 10 min mile with my last one around 3 years ago this Dec.
I would appreciate any advice!
I don't really have any age-related advice, but I do like the training programs you can get through Runner's World. They actually have an article about 1/2 Maras in this month's issue too.
What do you think constitutes "junk miles"? Let me put it this way. If you design your training plan so that each run has a purpose - base-building, speed, recovery, long, etc. - then none of them are junk miles. I think the main thing is to listen to your body, don't overdo it or push too hard, take days off when you're tired, and watch your form. If your form starts to suffer, it's time to back off for a few days.
You should be able to use one of the online plans, maybe adapting it to your desired weekly mileage and workouts (speed sessions, etc.). Possible sources include www.halhigdon.com, www.runnersworld.com (SmartCoach), and Active.Com - http://www.coolrunning.com/engine/2/2_4/144.shtml.
As for the 8 minute pace, that depends on you and where you're at, training-wise. Has your training the last couple years kept you capable of that kind of pace? If you're not close now, you're not likely to get there by Oct. 31st.
Thanks for sharing Len!!
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I agree about the Runners World programs. I ran a half marathon 18 months ago following the "Your Ultimate Half Marathon Program", and I modified it by blending the intermediate with the advanced program. Last year I trained for a 15k by following virtually the same program though it was a little more the advanced than the intermediate. I got great results both times.
Also, I use the McMillan calculator to determine my training paces. http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm The paces suggested by the Runner's World program are based upon the pace you would like to run the race, and that is not usually a good way to determine your workout paces. Rather, base that upon your current fitness level, and let the calculator provide you with the tempo paces, interval paces, long run paces, etc.
Good luck with your half marathon!
I agree with Runner's World they have very good articles and training programs.
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Getting Fit at Fifty