Hm training

[Mormor1]

I'm just wondering if anyone has got to a hm by continuing juju's magic plan for 10k? I was thinking of the 3 runs per week being 4. 5. And increasing the longer one by 1k each week? I'm not doing a hm race, just want to see if I could do the distance. Also, if I were to allow myself to Jeff, what would be a reasonable ratio? And would it be realistic to start after 10k? The jeffing I mean, as in if I were to include it at all should I do it from the start? I'd like to aim for around 3 hours! Thanks for any thoughts.👌😊🏃

[damienair Administrator]

I've entered a Half Marathon towards the end of August. My training is not going as planned due to work and life getting in the way, but I'll get there. I've read a few plans, yes as you say you can run a long run once per week and add 1K onto it each week. Keep the other runs at around 5K. Best of luck and enjoy.

[Mormor1 Graduate10 in reply to damienair]

Thanks Damienair, think I'm planning on August if it's not too hot...

[cheekychipmunks Graduate10]

I did that Mormor. I added on a km every week or so (missing out 13k though!) I didn’t Jeff at all so can’t advise on that, but I ran my first HM distance just over a year after graduating C25K.

Subsequent times though, I’ve used the NRC HM Plan which was way more structured and it had me doing intervals and fartlek runs which I used to avoid.

But yes, you can carry on in the same vein as Juju’s 10k plan, no problem.

Enjoy! 😀

[Mormor1 Graduate10 in reply to cheekychipmunks]

Thanks cheeky, I will probably incorporate fartleks into the first 2 runs just to break them up too.

[SkiMonday Graduate10 in reply to Mormor1]

Nowt wrong with a good fartleck!

[SkiMonday Graduate10]

I did similar, adding about 1k each week. Don't forget to add cutback weeks once every month or so. Personally, I prefer to drop the length of my long run on the cutback week. It works better for me than stopping completely.

Can't advise on Jeffing; I just run.

[Mormor1 Graduate10 in reply to SkiMonday]

Thank you skimonday, that is reassuring.

[Jools2020 Graduate10]

I kind of did that myself. I increased my long run by about 15 minutes each week. Once I got to 10 miles then I consolidated there for a few weeks, dropping back to 10 km now and again. Then I started increasing again towards HM distance, dropping back to 10 miles every other week. Worked for me and I completed the HM. As for Jeffing, I think the idea is that you Jeff from the start. You take the walking breaks long before you really need them. You would have to experiment yourself with the ratios - a starting point suggestion is 30:30 and that’s what I do when I Jeff. I’ve only done it up to 5K though.

If you increase your distance gradually you will already have the stamina and there’s nothing to stop you taking a break anyway when you feel like it - I always had to slow to a walk to eat or drink! However, some people Jeff a full marathon successfully.

[Mormor1 Graduate10 in reply to Jools2020]

Thanks Jools, it's so good to hear other people's experience. I did that for my 10miles too. I'm not in a rush, I think maybe August if there is a cool enough early morning. I did 13k this morning and a swim to warm down... Bliss!

[Jools2020 Graduate10 in reply to Mormor1]

Sounds wonderful!

[nowster Graduate10]

I did something like the 10% rule (per week) with the occasional setback week (or month) to get to the HM. It's now a distance I do once (or occasionally twice) a month.

The obvious next milestone is 10 miles (16.1km). You could add 1km on to each week's long run, or 10-15 minutes, whichever is more convenient. The other runs each week should be shorter (2-5km).

If a run's going to last longer than 90 minutes, I'll take along fluids and nibbles (in my case jelly babies) and start consuming them about the 45 minute mark.

[Mormor1 Graduate10 in reply to nowster]

Thanks nowster. I did that for 10 miles last summer and kind of thought that that was my limit... 9 months on and I'm not so sure. I could not imagine doing a hm that often..I'm probably a bit older than you.🤣

[mrrun Graduate10]

It’s important to follow a structured approach based on your ability. Take a look at HM for beginners (free plan) on Hal Higdon’s website, as well as ‘Jeffing’ option on Jeff Galloway’s site. Unlike marathon, HM is very doable and waaaay less daunting. Above all, have fun & enjoy yourself.

[Mormor1 Graduate10 in reply to mrrun]

When you say hm for beginners, do you mean someone who has never run before, or never run a hm, but still runs regularly?

[mrrun Graduate10 in reply to Mormor1]

This is taken from Hal Higdon’s website:

‘The Novice 1 program is designed for beginning runners who want to prepare for their first 13.1-mile race’.

I personally used his programs for marathon and ultra marathon and they worked for me. He offers multiple training programs for all distances. Check him out! 😉

[Frenc Graduate10 60minGraduate]

Hello. I kind of make it up as I go along. What I do know now is that I can’t leap from 10 miles to a HM, I need to do runs in between. So recently I’ve added 10% or so on top of 10 miles etc etc every 10 days give or take. Next weekend I hope to do about 19k, followed by 21.1 the following weekend. I don’t have any Jeffing experience I’m afraid 😊.

[Mormor1 Graduate10 in reply to Frenc]

Thanks Frenc, I think that's what I'm aiming for now. Plodding along and increasing incrementally..

[Oldfloss Administrator 60minGraduate]

Not me, but loads of folk have it seems... I followed a plan put together by roseabi , with a few tweaks...and got enormous support and advice from misswobble too... When I did my first HM... lots of folk jeffed the whole run... and really were very fast. I was 69 when I that run.. and did it five minutes faster than my predicted time.

You are going to have great fun!

[Mormor1 Graduate10 in reply to Oldfloss]

There is no sense doing it if it's not fun really.....and no point wishing I was doing it 5 years ago.. It is what it is and I hope to give it my best shot!

[Oldfloss Administrator 60minGraduate in reply to Mormor1]

Absolutely..I just did it, to see if I could!!

[misswobble Graduate10 in reply to Mormor1]

Fun is what it’s all about! Train properly but have fun out there. The start of races always makes me giggle 😁☺️ Hopefully I’m still smiling at the end

Good luck to you. We’ll all be cheering you on 💪😀🏃‍♀️👍

I sometimes wish I’d started running when I was much younger. I didn’t so am making up for it now🙂 When I did my first race I was encouraged by the numbers of women my age, and much older, tearing about the place. It gave me a lot to look forward to 🏃‍♀️

[Mormor1 Graduate10 in reply to misswobble]

The age stuff is so good to hear..misswobble, but you've done loads of running since you started..marathons and all.... I only started at 69, 18 months ago, and will NOT be racing anywhere! I'm a solitary runner/ jogger /trotter!

[misswobble Graduate10 in reply to Mormor1]

So am I! I run solo. I used to be in a local group but it fizzled out. I thought I’d never take part in an event. Happily I did - just to see if I could do a 10k. It turned out to be 10 miles! ☺️ My first 5k race was great and I won my age category 💪😀. I love them now! Day out or even a weekend away 🤗. I’m hoping to do a race with my niece in June which is mostly trail. That will mean an overnight stay but my husband is up for it.

I ran my first marathon on my 60th birthday. I hope to do one each birthday for as long as possible 🙂. This year’s will be my sixth 🏃‍♀️

[Tabbles Graduate10]

Hi Mormor

I did exactly this adding 10% each week. Unfortunately I lost 10 days due to COVID and had to go back a few weeks .

I did get up to 17.5km twice, before my HM last week.

So for me I did go from just over 10 miles to HM, but took it very steady. My plan had been to get within the 10% of HM distance.

There is a great guide to various HM training plans by

roseabi that is well worth a read.

[Mormor1 Graduate10 in reply to Tabbles]

Thanks Tabbles. I just read your hm report and it sounded like a great run for you. No medal for me as I'll do it on my own...