-
I guess all written plans look structured by their nature, but you can take a few principles that the Higdon plan uses:
- building one slightly longer run each week
- initially having at least one rest day or cross-training day in between running days; you can obviously do this off 3 days/wk, but then build-up to 4, then 5 days, by using the "hard/easy day" principle, in place of "run/rest day"
I personally think there's some wiggle room with the 10% rule as well, i.e. build-up might be more step-like, e.g. step up to a 7k run, repeat the following week, if it feels easy and you've not had any niggles then step up to 8/9k (at an eeeaassy pace), even though it's strictly a bit more than 10%. Longer training plans for longer distances often have "cut-back" weeks as well; once you've started building up, have an easy week (just shorter runs, more rest days perhaps), which can help to recover from any niggles or tightness, before building up again.
I'm very loosely obeying my marathon training spreadsheet at the moment, which includes the reintroduction of target marathon pace tempo runs before Tuesday night intervals. Started last week and felt ok, so today's running double will be 19 miles total, 5 miles easy this morning, then this evening 3 mile jog to track, 2 miles @ 5:40/m (8 laps @ 85 secs), then 10 x 800m at whatever pace I can manage without straining too much, jog home.
- building one slightly longer run each week
PhilPub-
Yeah, I agree re. the 10% stuff. If you're running 6k a week then increasing to 6.6k is a bit silly.
But @ltc it's your body and you know best. Most important thing is to skip a run if you feel like you're not properly recovered or feel like you're getting shin splints or have a dodgy ankle or whatever. Especially as you're not signed up for any events and there's no pressure to get fit in time. Be liberal with the time off.
Regarding plans, reaching half marathon distance might be a nice few-month's-time goal for you. You could try something like the BUPA plan. I have found the plans are pretty flexible; in your case you can just shift everything back by a day or two if you're especially busy. Or throw in random rest weeks (just try not to take more than 2 weeks off). Basically just have 7 or more days between your long runs and do some short runs in between them. I would recommend you do at least a couple of weeks of 2 or 3 shorter runs before you start that plan though as it's aimed at people who already run twice a week.
Another point I forgot to mention is if you're running in 10-year-old shoes they're going to eventually cause you problems. They have a lifetime and they may not be suited for your gait. Consider getting some new ones if that's what you've got. But you're probably fine with whatever for short distances.
frankenbike
Well it sounds like I'd have really fucked it if left to my own devices. The Hal Higdon plans seem a bit too structured for me, my schedule is all over the place so I can't really commit to doing certain things on certain days. The advice of not overdoing it on the mileage is handy though, I'd sort of thought that because I could run 6k quite easily I'd probably be alright to just go for a longer distance next time, I hadn't really thought about the need to build up the strength of my puny joints.