My mother has decided to run a half marathon in 12 months and a full marathon in 24 months. I am going to write programs for her based on my triathlon and running knowledge.
I want her to do a 20/30min TT to get her threshold heart rate so she can train at the right intensity but since she hasn’t done a proper run for over 20 years, I’m not sure how soon I should get her to do this.
6-8 weeks minimum of a good walk/run program that builds to 3x9min of running with 1 minute of walking by the end of 6 weeks. Even then, I wouldn’t worry about a threshold value until well into prep for the half- like 6-8 months from now.
Don’t worry about a “10% rule increase”- just keep her away from constant steady state efforts and preplan to allow for walk breaks. No intervals. Focus on frequency/week, rather than a stereotypical 3x/week easy, mod/hard, long run format. Don’t worry as well about a methodical way to walk/run each run- keep it varied (use a excel spreadsheet random function if you have to)…the point is to not throw the same walk/run duration for every walk/run.
I would also suggest to not use a 20/30TT. Use a 5k and a 10k race as your data points, which you can then use as a better predication and training guidance. If you’re going to go the HR route, I would also suggest using GPS with it, and using time, speed/pace, and HR in that order as your guides to determine training ranges. If you’re going to coach her, I would suggest getting one of the less expensive Garmin’s w/ HR, using Garmin Connect and knowing her login, and then just shaping the training from there. Keep it simple so all she has to do is push start/stop, and upload it occasionally.
Good luck-
8+ weeks build up at just general running, whatever effort she wants, starting very conservatively and adding a little more time/distance each week or so. Got to build up the structural strength to handle just running before worrying about pace. If by then (or later) she thinks she could do a local 5K race, do it and extrapolate out training paces from that effort - don’t get caught up too much on threshold, it’s just one particular effort level that’s part of a program.
what is your mom’s base/previous running experience? I’d suggest just running by feel for the first 8 months or so and then have her do a 5-10k 4 months out from the half to base the rest of her training and to suggest a goal pace. Then use the half to guide her full training and another trial race (10-15k) several months out from the marathon to further guide training. I think (if she’s untrained as you say she is) a solo TT will be useless just due to inability to push hard enough.
I think HR training is a mistake though especially if her goal is just to finish or to run an ok time. No point complicating if if she just wants to run a 2 hour half while enjoying the day.
Is your mother 30 or 60+?
Either way whenever she can run a hard 5K that is a good time.
jaretj
How do you perform a TT Threshold test?