On my 21st birthday, I decided to challenge myself. A half marathon (21.1km) called my name. With no prior long distance running experience, I commited to it.
Initial Prediction: Sub-2:00 hrs
A whole year for preparation felt like a lot. Looking back, given my initial goal, it certainly was.
After trying to figure out the perfect running routine and weekly structure, I did the unexpected...and simply started running. In hindsight, that was the best decision. Just starting with 5 to 20 min runs almost everyday at a very slow pace set me up for success, and some pain. My lower back ached and leg soreness increased.
As time passed, I began easing into it. The challenging task evolved into a fun habit. What felt like a burden, became a must. Without realizing, running became an almost daily habit. Simultaneously, Iwas making sense of all these "crucial" (and deeply unfamiliar) concepts like Zone 2, training volume and running economy.
Training Progress
Five to six months in, I was consistently logging 20/30km weekly. The routine mainly consisted of easy runs, a "long" run on the weekends and a shorter fast effort once every 2 weeks. I realized I was getting fitter, and that provided enough motivation to continue.
I kept things pretty simple and gradually bumped my training up to 50/60 km for the last 2-3 months before the event. Progress was notable:
- My zone 2 pace increased from 6:45 min/km to 5:45 min/km.
- My VO2Max increased 10 points, reaching almost 60 mL/kg/min (Apple Watch measurements).
Movistar Madrid Half Marathon 2024
Race Day Prediction: Sub-1:45 hrs
By race day I was certain I could hold up a 5 min/km pace. My initial prediction had greatly underestimated both my discipline and the potential for improvement in the given timeframe.
Official Time: 1:39:14
Average pace: 4:42 min/km
(First time ever sustaining that pace for more than 10km)
When finishing, I knew that was only the first of many races to come.
Key Takeaways:
- Keep it simple- just get out there and run.
- Don´t obsess over pace, time on feet is a much better metric, especially as a beginner.
- Enjoy, keep running and repeat.
Strava Profile: