DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Are there training apps for this? I was looking at some different ones and it shows starting off running 3 miles a day and ramping up from there...
First, sorry for the long post. But this is a great question and can help others!
I'm assuming you mean for the purpose of a training plan (like what should you do in training) vs a training app that actually records the runs (like MapMyRun or Runtastic). I ran with Runtastic for years and found that when I finished measured courses my distance always seemed way off. I just figured I wasn't running the tangents (the line by which the course is officially measured) well. Then I decided for one of my half-marathons to run with a 1:50 pace group. Everything I had done in training was based off of meeting this time. Everything seemed fine after the start until we hit the 1st mile marker. I turned to my phone and it said 7:54min/mile instead of the 8:24 pace per mile we were suppose to do! Yikes! I asked the pacer, "Why did we go out so fast?" and he showed me his Garmin watch which stated we were on pace. It then occurred to me around mile 5 that all of the time specific training that I thought I was doing at home for a 1:50 was off by as much as 30 seconds per mile. I bombed bad in the second half of the race (last 3 miles were a 17ish min mile pace) and finished in 2:12 (Runtastic said I ran 14.3 miles). I've heard good things about MapMyRun, but I think it costs $30 a year to get mile splits feedback from it (which I feel to be a significant help for training purposes).
As for training plans, I always ask anyone who comes to me for advice about training plans a few questions. These questions help dictate what kind of training plan would be best for them.
1) What is your current fitness level?
This can be determined best by using a recent race finishing time. For instance for you, how fast did you run your last 5K? Research has shown that training at the pace you are currently at, and not the pace you want to be is the most beneficial way to train. Those who train faster than they are are more likely to get injured or overtrain which causes them to have set backs. The too fast trainers will see initial gains faster than the people who train at their current level. But, by the end of a 16-18 week training cycle the people who trained at their current fitness level will actually have improved more because they were more likely to avoid injuries or overtraining.
2) What is your goal for the race?
This question helps dictate the type of training you would do during your plan. After learning of the estimate half-marathon finishing time from your 5K race, do you find that pace to be slower than you'd hoped? Or is your goal to finish the half-marathon and call yourself a finisher. Both are commendable goals, but need to be approached differently in your training plan.
3) How many weeks do you have before your next race?
Deciding this helps dictate how much improvement you can see and expect by the time race day comes. If it's longer than 18 weeks, say in your case if you wanted your first half marathon to be Disney 2017, then you can setup multiple training cycles between now and then to see more improvement.
4) What are your strengths and weaknesses?
This question also helps dictate the type of training you want to do during your plan. This question has more importance when someone is attempting their 2nd, 3rd, etc. at a certain distance. The question I always ask is what prevented you in your last race at the same distance from finishing faster? Were you breathing excessively hard and needed to slow down to catch your breath? Or were you so tired you couldn't move your legs anymore? Or some combination of both. The answers to these help dictate what area of running you could see the most improvement from in a single training cycle. If you are a first timer at a distance these types of questions can't be answered easily until you are in the middle of your training cycle because what it takes to run a 5K and what it takes to run a half-marathon is different.
5) Do you get injured often?
What can we do to prevent the injuries going forward and what caused those injuries? I can't give a lot of advice here because I'm not a doctor nor do I have personal experience here. Best bet is to trust the judgement and advice of others more qualified than us about these issues. Many, but not most injuries, can be traced back to question 1.
6) What days of the week do you want to train and how much time do you want to allot on each day?
Once we find out the answers to the other five questions, we start to form an idea of what we want to accomplish in the next training cycle (or in the next race). The question then becomes do my goals match the time I'm willing to put in and can I make my goals fit the rest of my life. As an example, I went through these questions with my mother and wife. My mother wants to get faster. She wants to run as much as possible and is willing to do 6 days a week. We set up a plan that takes her from where she is (2:24 half-marathon) to where she wants to be (2:05 half-marathon) in a 16 week schedule. She is focusing on speed work, intervals, and slowly building her race pace miles. My wife just wants to finish. She has completed two half-marathons (2:24 pre-baby and 2:45 post-baby). She doesn't care about time and doesn't want to get faster. She said she can't run Monday/Friday and never wants to run more than 1 hour on weekdays. We built her plan to run mostly miles at slower than half-marathon pace and occasionally at half-marathon pace. She is attempting to build endurance to make running at a 2:45 easier than it was last year.
I hope this helps and let me know if you have any questions. As always, I appreciate feedback and always appreciate a different opinion than mine. For all of us to become better/lifelong runners, we have to be willing to listen and absorb the rationale of others. Everybody is an experiment of one, and what may work best for one person may not work at all for someone else. Best of Luck!