The holidays are over, a new year is here and some of us feel slightly guilty for all the booze, food and fun. Not me though, I ain’t got time to bleed (Predator reference for good measure) The Wigan Half Marathon is 11 weeks away and the mighty Ken Heathcote has been so kind as to write me a 16 week training plan to whip me in shape, but, I’m not a natural long distance runner. Now 33 and having played rugby for many years my body is used to short bursts of pace, some call it sprinting.
This is my first half marathon and 5 weeks into the schedule finding the time to run during gym sessions, coaching sessions and family time is difficult to maintain but the determination is definitely there to finish with a decent time. I’ve maintained mileage whilst keeping up the festive spirit and running on legs filled with Christmas dinner and red wine has been troublesome, so, now its time to stick a cork in it and get those pesky longer runs in and the below plan has massively helped.
16 week half marathon training programme by Ken Heathcote
Week 1 – 3 short runs of 2 and a half to 3 miles
Week 2 – 3 short runs of 2 and a half to 3 miles
Week 3 – 3 x 2 and a half mile runs
Week 4 – 3 x 2 mile runs & 1 x 3 mile run
Week 5 – 1 x 4 mile run & 2 x 2 and a half miles
Week 6 – 2 x 4 mile runs & 1 short run of 2 miles
Week 7 – 2 x 4 mile runs & 1 short run of 2 miles
Week 8 – 3 x 4 mile runs
Week 9 – 3 x 4 mile runs
Week 10 – 3 x 4 mile runs
Week 11 – 1 x 6 mile run & 1 x 4 mile run
Week 12 – 1 x 8 mile run & 2 x 4 mile runs
Week 13 – 1 x 9 mile run & 2 x 4 mile runs
Week 14 – 1 x 10 mile run & 2 x 2 mile runs
Week 15 – 1 x 12 mile run & 2 x 2 mile runs
Week 16 – 1 x 13 mile run & 2 x 2 mile runs
Those longer runs seem quite daunting, I know in my head as soon as I’ve managed to get the full distance under my belt my confidence will drive me over the finish line so long as I don’t get lured back to playing rugby one Saturday and end up nursing my pride in A & E.
The Wigan Half Marathon is a great cause and If anyone is thinking of getting their running shoes out and doing something they’ve never done before then this is something to look into, there are shorter runs later on in the year if you want to start off on a smaller distance.
GET ON IT FOLKS!!!