Training for 9 mile race. Training schedule help please? - Runners Forum
Runners Forum
Home Info Search Members Contact
Register     Show Posts Made Today     PBs     Top Miles     User Map    
Password

Hi there! Welcome to Runners Forum, a friendly online discussion board where you can join fellow runners in discussing all things related to running.

You are viewing the site as a guest, which means you either don't have a user account, or you haven't logged in. As a guest you are welcome to browse most parts of the site without restriction. If you wish to make your own posts you will need to sign up which is completely free.

Reply
 
Thread Tools
  #1  
Old 8th Feb 09, 08:57 PM
elliot22's Avatar
elliot22 elliot22 is offline
Real Name: Elliot   Age: 23   Gender: Male  
Location: Birmingham
 
Send a message via MSN to elliot22
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Training for 9 mile race. Training schedule help please?

I'm a poor runner but I've decided to register for a 'fun' run on the 30th of May which is 9 miles.

That leaves me with 16 weeks to train.

I was wondering if anyone could give me a training schedule for the next 16 weeks, because I don't really have a clue what distances to run, whether to run on flats or hills, what speed to run or anything like that.

To give you an idea of my fitness level, some timed runs I have done are 1 mile in 8 minutes, 3.4 miles in 35 minutes and 8.5 miles in 1 hour 37 minutes.

I'm hoping to run 3 times a week.

Any help will really be appreciated.

Please let me know if there is some information I've missed out which would help.

Thanks.
Reply With Quote
Sponsored Links
Advertisement
 
  #2  
Old 9th Feb 09, 09:22 AM
richardsimkiss's Avatar
richardsimkiss richardsimkiss is offline
Age: 30   Gender: Male  
Location: Warwickshire
Administrator
 
Send a message via MSN to richardsimkiss
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
I would probably suggest look at some beginner half marathon schedules... looking at your times it seems that your speed over the mile is actually quite good, but you're lacking the endurance to maintain a strong pace over the longer distances.

I know your race is 4miles short of half marathon, but I think the extra endurance you would gain from following a half marathon schedule would be of great benefit to you (assuming you listen to your body and don't do too much too soon!)
__________________
www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'
Reply With Quote
  #3  
Old 9th Feb 09, 09:38 AM
Manxleigh Manxleigh is offline
Gender: Male  
 
I am newish to running too and the advice you get here is brilliant. However the support you get from joining a running club is irreplacable and it is so cheap! The general rule of thumb is to add no more than 10% to your distance per week so work back from 9 miles and you should be able to work out what type of distances you need to do. Don't add anymore like I did and end up 3 weeks laid up with a strained ITB (band up the side of your knee).

Also I wouldn't worry about your pace too much as you aren't entering the Olympics and your times look ok already - set yourself a goal by all means and train towards it however don't be a slave to it. You will run faster on the day than you think anyway (I was aiming for 2 hr half marathon and ended up doing it in 1:44 much to my surprise).

3 times a week is enough and remember eltie marathon ruinners dont run 26 miles in training so I would top out at 7-8 but do it a few times to get used to the distance.

My prediction is you will come in under 1:30 and I reckon with the training you will be around the 1:20 ish mark.

Good luck and just remember the training miles won't run themsleves!
Reply With Quote
  #4  
Old 9th Feb 09, 06:18 PM
elliot22's Avatar
elliot22 elliot22 is offline
Real Name: Elliot   Age: 23   Gender: Male  
Location: Birmingham
 
Send a message via MSN to elliot22
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Thanks you two!

Richard you're right that I haven't the endurance over any significant distance and it was generous of you to say my mile time is quite good when it is in fact very poor.

I'll try to keep to your advice of 10% increments Manxleigh, obviously I wouldn't want to get injured! And I would be very happy with your prediction, anything under 1:30 will be great. Although, I used to be much fitter and I ran 9 miles in 1 hour 30 about 4 years ago, but since I quit football I've lost a lot of my fitness.

Again - thanks for the advice guys. If I feel like the training is going well and if I'm enjoying it, I might have a go at the Birmingham half-marathon which I think is in October!
Reply With Quote
  #5  
Old 11th Feb 09, 10:58 AM
richardsimkiss's Avatar
richardsimkiss richardsimkiss is offline
Age: 30   Gender: Male  
Location: Warwickshire
Administrator
 
Send a message via MSN to richardsimkiss
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Indeed it is in October (or at least it was in 2008), your mile time is by no means poor at all!
__________________
www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'
Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


 

All times are GMT. The time now is 03:33 PM.

Powered by vBulletin® Version 3.8.4
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Friendly URLs by vBSEO 3.2.0