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Comment by dll | Hacker News Reader

Couch to 5K (C25K) is another run/walk training program, which is very popular here in the UK. Even the NHS (https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-we...) promotes it.

I started with a C25K plan in November 2020 and ran my first half marathon in October 2021. I'm looking at marathons now, it's changed my level of fitness far more than I could imagine.

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I did a few 4 hour marathons in my early 20s, and in December I decided I was going to train for another one, after doing very little cardio for a long time. The run/walk approach has been great for me. I run for as long as I can, then walk 100m, run 400m… until I think I’m done. I’m getting through 10k in just over an hour now, and when I started I was struggling to mostly walk 5k.

I often did that. It's a nice feeling when you just walk-as-pause after a good run then when you're still warm and rested you feel the desire to resume the run :)

I may start long jogging sessions to see if I can break the 20km threshold. Any advices?

You would need much more than just long jogging sessions to go to 20km, like tempo runs, strength, power etc. My advice is to do:

1. Couch to 5K

2. Beginner 5K https://www.halhigdon.com/training-programs/5k-training/novi...

3. Beginner 10K https://www.halhigdon.com/training-programs/10k-training/nov...

4. Intermediate 10K https://www.halhigdon.com/training-programs/10k-training/int...

5. Intermediate 21K https://www.halhigdon.com/training-programs/half-marathon-tr...

I made a 17km long ago without issues (only local slowdowns) but my body was different, hence my question.

Thanks for the links.

I didn't follow any training plans to get up to the half marathon distance. Once I'd finished the C25K plan I decided to see what 10K felt like and it was ok... did a few of those and then tried 15K. At that point I figured I could do a half and entered one. Although I didn't follow a plan I do keep an eye on my GPS watch to see what pace I'm doing - if I'm planning a long run I'll hold back the pace from what I know I can run so I don't tire myself out.

I think training plans depend a lot on what you're wanting to do - I just wanted to complete the distance; I could probably do it faster with a proper training plan but I've found running without worrying about time (too much) to be enjoyable (and I have still got respectable results for my age).

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