A few weeks ago this image popped up in my inbox, and I was about to hit the delete button, when I noticed that this year there would be a 20km event. Before giving it further thought, I signed up. I’m now committed.
I’ve got plenty of time to get in shape and this is how I’m going about it. I’ve started with run-walk workouts which begin with a brisk walking warm-up, then alternate minutes of running with minutes of walking, finishing with a walking cool-down. In my first workouts in week one, I ran at a comfortable effort (just a bit quicker than my fastest walking speed) for one minute and then followed it with two minutes of brisk walking. I repeated this a total of 10 times. Obviously, as I build towards my goal, so does my running time.
Once a week, I undertake a longer workout which is vital to getting my body used to spending time on my feet, utilising fat – I’ve plenty of that – as an energy source and simulating the half-marathon distance. I’m not planning on going the distance until the day of the race. My plan builds to running two 16km (10 mile) long runs to prepare me for the 20km (12.5 mile) distance on race day.
Why not go the whole way in training? Because when you push to run longer too quickly, your risk for injury skyrockets. I’ve read than 16km (10 miles) is plenty to prepare you well for a half-marathon race.
It’s crucial that I listen to my body during this process. If I’m struggling to finish a workout or have aches or pains, it means my body isn’t recovering properly. If that’s the case, I can easily repeat the week I’m currently on, or keep the distance the same as the plan, but do more walking and less running. Of course, I’m planning to run all the way on race day but, like my husband’s niece who completed last year’s marathon, I may just use run-walk intervals to cover the distance. I used to run 10km (6 1/4 miles) comfortably within an hour, so I’m aiming for a time of around 2:30 – just don’t hold me to it.
I have to remember to have fun and keep smiling. I’ve got this!
However, if any of you have any helpful words of wisdom, please pass them on. Any assistance will be most gratefully received.