I think I was purposely a bit conservative with the half marathon times because based on the last year I feel like I'm a long way back from where I was, and didn't want to start doing too much too soon and risk getting injured again. The half marathons in Year 1 and 2 were because they are the local half marathon where there's lots of support from friends and club mates rather than a specific target. I thought training properly for the shorter distances at first and then building up to the longer events might reduce my risk of getting injured again.
Scott E - You might be right that there are too many variables. I think I need the long term marathon target to keep me motivated when I reach the shorter term targets.
I'm interested by the Maintenance phase you mention. What does this look like in comparison to when building up to a race? How much do you cut back from full on training without losing the fitness you have gained? I tend to just stop after an event and then start training properly again 8-12 weeks before the next target event.
I’m looking for some advice on some long term running targets, and putting together a 5 year plan to try and reach some kind of potential. A bit of background, I’ve been running on and off for the past five years with PBs of 5K: 19:15, 10K: 39:30 and Half: 1:30:34, all set in 2012. When running I’ve been a classic inconsistent trainer, training for a particular event but then dropping off and getting lazy after event has taken place. Over the past year I’ve had a couple of injuries combined with illness which has meant I’ve only managed about 2 months in the past 12, so I feel a bit like I’m starting from scratch and need to reassess how I’m doing it. My intention is to start off training for the shorter distances and improve speed, and then over the next few years build up the endurance in line to reach my long term target of a sub-3 marathon. My targets are as follows:
Year 1: 5K 20:00 10k 41:30 Half marathon 1:40:00
Year 2: 5K 19:15 10k 40:00 Half marathon 1:35:00
Year 3: 5k 18:00 10k 38:00 Half marathon 1:32:00
Year 4: Half marathon 1:30:00 Marathon 3:09:00
Year 5: Half marathon 1:25:00 Marathon 2:59:00
Does this look like a sensible progression? Is it too fast a progression or too slow a progression?
Can recommend a good start for 5k and 10k training? My understanding is a long run once a week, reps and/or tempo session once or twice a week to build speed, and the rest easy running.
I also am aiming for a sub 1:30 HM. I set my PB two years ago in June 2012 (1:30:34) but have been injured twice since then, most recently a tibial stress fracture which had me on crutches for 10 weeks before Christmas which set me back considerably. Ran my first race back last Saturday which was a 10K and I ran a fairly comfortable 46:15. It feels like a long way to go to get back to around 1:30 for the HM but hopefully with some regular training I'll get back to those times. I'm sure you're capable of reaching your goal - good luck!
Does anyone know if platelet donation has any negative effects on training? I was asked to donate platelets at my last blood donation, and you can do it once a month, which is a lot more than the once every four months. They only take out the platelets, which are the sticky bits of the blood, and put the red blood cells back inapparently, so am I right in thinking that this shouldn't have as bad an effect?