Hello! So my bosses want us to run a 13mile run in June! I haven't run in about 10 heats! tonight after a 10hour day I decided to smash out a little run (I usually lift weights not cardio) managed to do 2miles in about 18 minutes. Is this a good time?
Beginner : Hello! So my bosses want us to run a... - Couch to 5K
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53 Replies
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AlMorrAmbassadorGraduate
I would advise you to start C25K and keep to the program for the 9 weeks of the course. June is still 3 months away so you still have the chance to run those 13 miles.
in reply to AlMorr
What is a c25k? My original post was meant to say '10years' not '10heats'. Autocorrect is a terrible thing
C25k is short for Couch to 5k, the app this forum is linked to: it’s a running programme which takes you from total beginner to running for 30 minutes three times a week, and then you can sign up for other apps to take you further.
As to 2 miles in 18 minutes, time and pace are personal things. I’m very short and heavily overweight, so a time that was my personal best could be excruciatingly slow for you. If you’re looking to build up pace, try using an app like Strava or Map My Run to check your own progress. All the best with your running journey x
mrrunGraduate
So, your bosses want you to run a half marathon in June although you haven’t run in a while and don’t normally do cardio, just weights. What a brilliant idea. Will they also be running with you? Or will they set an example and run a full marathon while you watch?
in reply to mrrun
They are extremely keen runners! They will also be doing the half marathon 😃
Well, all the best of luck to all.
in reply to mrrun
I'm sure with a bit of brute force and ignorance I can do it... how long should it take to do 2miles? I'm just trying to gauge how bad I am at running! I always said I detested running however I did find it quite refreshing tonight.
The more I think if you being able to run a half marathon in that short time I am more doubtful about you doing it without any injuries, I on my first reply to when I said it was OK was thinking of a 10K, not half marathon, thinking about it now I do think you should say to your boss "I just don't think it's advisable to run a half marathon without risking injury"
in reply to AlMorr
Its 13miles I think? They seem to think its do-able? I have an 'ok' level if fitness, im just not used to running
It takes as long as it takes according to age, fitness, willpower among other things. A 9 minute mile is pretty good considering you don't usually run. I agree that starting the C25K programme is a start and I'm sure you can get round the HM course. Good luck....
Distance runners and weightlifters tend to use different twitch muscles.
So be prepared that your lifting may suffer whilst you're working up to running.
Also having not run for all these years a heart medical would be a sensible check.
Good luck
That’s a big ask. Your young enough to get away with it but the first thing I would suggest is slow down.
Next find a Half Marathon plan for beginners and stick to it.
Jell6Graduate
Is your job dependent on completing this?
If it isn't I would suggest to them that it's a bit ambitious!!!
Yes your time tonight was good, but I imagine if you carry on like this you will put yourself at risk of injury.
in reply to Jell6
Nooo!! Absolutely not! They are keen runners and thought it would be good to get all the team involved. I personally really like a challenge 🤣 I usually go to the gym 4 times a week so I'm not unfit..I'm just not used to running as it's not something I've ever enjoyed in the past
I can see that you are keen to do this, it doesn't appear to me that you have a training plan that you are using, perhaps I am wrong.
I wonder if your bosses know that you are coming into this with no running.
If they do, well then I am surprised they feel it's a safe challenge.
I hope all goes well, please read all the comments. Good luck 😐
in reply to Jell6
They've sent us a plan but tbh I was just going to do my own thing and increase my distance by a mile a week...
As a minimum, follow a plan!!!!
You should not be increasing by more than 10% week, you will greatly increase your injury risk.
Take care 😊
....and if you do your thing and increase your distance like that you will also increase the likelihood of injuries. What you want to do is one thing, how your muscles and joints respond is another and they will rebel. Once you get injured your race is off. Your bosses may be keen runners but as coaches they have some fair mileage to go.
Tasha99Graduate
It seems a bit extreme to me to have to do a HM in 3 months! Your pace is good but you’d have to slow down a lot for 13 miles!
Millsie-JGraduate
Your two mile pace isn't relevant for your HM pace. Unless you are Sir Mo you will need to run a slower pace for a lonnnnnnnger run.
in reply to Millsie-J
😫 I wasnt going fast, slightly more than a jog I suppose. I was thinking I have about 3 months to improve my stamina so it's probably be do-able? Not at all knowledgable on running so I thought I would ask the experts 🤣
ThermoWoman in reply to
I did a HM when I was 45 and I did lots of training for it. Back then I subscribed to Runner’s Magazine and they gave lots of plans and good advice. I stuck to what they said and completed the Windsor HM in 2hours:27, as a novice runner I was very proud of my time. Don’t focus on time at the moment, focus on a training plan that will get you to be able to complete the HM without injury. Good luck.
Steoh- For those who need the C25k programme we would not advise you go to HM level at this point. But from what you say you are already exercising very regularly and have a good base fitness. My daughter did something similar recently but she runs Parkrun regularly ... and plays Tag Rugby which means running for an hour on a regular basis, so she is running fit...... plus she knows the importance of wise training...... she has always been a gymnast.
Think carefully before you commit to this, it is a very big ask of yourself. Maybe walk a HM before you decide.... get a feel for the distance involved.
For anyone to do this:
you would need to build your legs for running. Get a training plan, beginner to HM..... beginner in this instance doesn’t mean from the Couch, it means novice runner. If you do have some base fitness already this might be suitable. Only you will know. Take a look at Running World or Womens Running on line..... I know WR did one in last months issue.
If you do this, stick to the training plan, hydrate well, eat well, stretch well, think about regular massages and maybe get a foam roller. Talk to your bosses and ask their advice, if they are runners they know the importance of wise training for such an event. Remember you can run/walk if necessary.
Get a gait analysis and good shoes ASAP, get good running socks and suitable running gear.
Good luck 👍🏼
in reply to Millsie-J
Thank you!! I just want to rise to the challenge. I'm not one for backing down but I also have 2 small children so cant really afford any injury time lol!
I like taking photos, should have taken the shots of my knee and ankle during my injury fame. If that is not enough of a warning and deterrent then nothing else is. Why did my knee get inflamed and ballooned to watermelon proportions? Of course, l increased the distance without any consideration and tried to do 5K into my second week of running. Haha! Oh boy, oh boy.....
You say you would ask the experts but you've already been given a plan which you don't want to follow 🤷♀️
Following a plan is less likely to lead to injury. There is lots of sensible advice been offered here in the replies.
I hope it goes well for you as running is a great sport. Good luck.
IannodaTruffeMentor
Welcome to the forum which is primarily for those following the C25K training plan, which is the safest way for a new runner to get started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and should tell you enough to get started.
RunadinkGraduate
I wouldnt say i was unfit, I can knock out 60 lengths in a pool easily in 30mins, but Im running unfit as i havent run since school. 2miles in 13mins is good, but sustainable without injury is very questionable.
UnfitNoMoreGraduate
Ok... I like the fact your bosses are keen runners trying to get their staff encouraged to get fit. A HM is a good challenge to set. I think that they probably should have given you guys at least 6 months notice though.
If you don’t run, there is an injury risk just cranking it up. Well done completing 2 miles, most people can’t do that. As for pace... 9 minute miles would be far from the slowest in a HM... but wether you can get to 13 miles in time is very debatable, and maintaining that pace over that distance in such a short time will put your legs under a lot of strain.
The couch to 5k programme gets you to 5k with minimal injury risk in 2 months... getting to 21k (13 miles) in the remaining month would not be recommended.
Maybe you can run/walk the HM... maybe they expect you guys to mainly walk it? I don’t know any of the runners here who’ve run marathons and half marathons who would advise trying to go from 0 to HM in 3 months.
JazioGraduate
Half marathon final preparation is usually over a 10/12 week period..... but these start assuming you are a regular runner doing about 14 miles a week including one 5 or 6 mile run each week. As keen runners your bosses should know this and not be assuming you can go from a beginner ... regardless how fit...in such a short period of time...... Running is a great form of exercise but needs to be built up slowly....
ArthurJGGraduate
I think your bosses probably understand perfectly well that you will likely have to walk some sections of the half marathon. Unless they are under a false impression about your recent running experience for some reason? I find it remarkable that someone who hasn’t run at all in a decade can run non stop for two miles at the first attempt, never mind do it in 18 minutes, even if your general fitness is very good. But a half marathon in three months from a non-running start is still ambitious, not to say risky, and I doubt that serious runners like your bosses would expect it: I think if you talk to them you’ll find they are happy for you to run part and walk part. If you can already run two miles you can probably, with well informed preparation, get to a point where by June you could run half the distance (just over 10k) and walk the rest. Forget about a ‘good time’ though. You can work in increasing distance or speed but it’s not viable to try to improve both at the same time.
in reply to ArthurJG
I surprised myself running 2miles to be honest! I've always struggled with getting my breathing right so I've usually just given up. I'm happy to walk some of it but would really like to give it a good go 🤔 was just after opinions of people that regularly run really
That makes perfect sense. I don’t know if you can run two miles REGULARLY but if you can, C25k may not be your best route as most of us take a month to get to that point. See how you go in your next run. Don’t run on consecutive days though, the muscle repair in the non running days in between is an important part of how the training works.
in reply to ArthurJG
Thank you! I actually have my 'usual' gym programme to follow for today. I just fancied giving running a go yesterday.. out of curiosity to see how bad I really am! But ended up being pleasantly surprised and optimistic that perhaps I could do the 13miles! We will see. Thank you
janiefGraduate
Good luck Steph, I’m training for a half marathon too in June. If you can already run 2 miles at that pace then don’t start Couch to 5 K at the beginning., maybe go to week 5 or 6 of the plan. I’m trying to build up endurance. Maybe look at the the graduation Couch to 5 K programmes too. Have you got a parkrun near you? They are great and something aim for every Saturday. A half marathon is only four and a bit parkruns non stop! 🏃🏻♀️💪🏃🏻♀️
in reply to janief
Thank you! A colleague does a park run on a Saturday but it's difficult to get there with the children but would be lovely!
This is a consideration regarding following a training plan Steph, you need free time to do your training runs, many of which will take much longer than a PR.
RunnersGraduate
Would you recommend I walk into a gym and start lifting heavy weights or would you recommend that I build up to those weights with a plan?? Stick to the plan they’ve given, if they’re runners then take their advice. Good luck with it, I hope you do achieve it, let us all know in June 🙂
Is running half marathons in your job description? If not, your bosses are way out of line expecting you to do it.
in reply to Poochpotato
Nope but it's called fun and team building 😁
Poochpotato in reply to
I don't know. Something about that just seems wrong to me. It is a lot to ask, and I hope they don't hold it against the ones who can't or won't participate. Just an old lady's humble opinion
in reply to Poochpotato
No ofcourse they wont. I just don't like to turn down a challenge. Plenty of people don't want to do it...I'm intrigued to see how far I can push myself.
Or team breaking😂😂😂 Sorry, not to be negative, but as many have already said, if they are keen runners then they know the importance of training to avoid injury. Great that you are fit, but running uses different muscles so you will still have to put in the time. Good luck!
Oh! My bad. I completely misunderstood the situation and thought your bosses were forcing you to do this or else. I admire your courage to take on the challenge, and the fact that you can already run two miles nonstop means that you are already far more fit than I! Good luck to you.
Fun-freeGraduate
So this is a huge ask... I have followed a beginners plan half marathon religiously and its tough!! One day you ace it..the next run can feel hopeless!! I run on the 24th..I warm up, stretch, warm down, eat super well and still get new niggles..runners knee/ glut pulled...! Listen to the guys on here..seriously great advice..please follow a plan..and good luck 😉
Irish-JohnGraduate
I'm not kidding when I say your Bosses sound very bizarre. Anyone who knows anything about running would never assume anyone could do a HM. And to go from basically zero to 13.1in June....Well, "Bataan Death March" springs to mind...
Best wishes for it, but also please don't injure yourself - temporarily or God forbid permanently - because your Bosses are... well...bizarre.🤨
It would be great if there was an experienced distance runner there who, on the day, would say: “ Hey mr Bossman, we’ve just had this chat and decided that we wanna do full, non stop, no walk, under 4hr marathon! You with us on this one? Team bonding, yeah?”
😂🤣😂🤣
Oldman51Graduate
Apologies for late comment. Many respondents have played this straight, advising you with wise words to be careful of such a rapid advancement to a HM in 3 months. Several have doubted the motives/sanity of your bosses in this. Only one has thought this was a jolly good health initiative by your employers. I find the whole post bizarre. Why post on Couch to 5K and then shortly afterward ask what is c25k?! Are you giving us the whole picture? Do your bosses really WANT you to do a HM as part of "team building"? Any employer pushing this level of physical exertion onto an ordinary workforce would almost certainly be in deep HR trouble, and if things went wrong facing possible criminal charges. Remember the SAS recruits who died in 2013 after being pushed for 16 miles? And these were fit reservists whose athletic ability was relevant to their job. What possible justification can there be for inflicting this on ordinary workers for "team building", unless there is someting about your work which we do not know?
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