Half Marathon Training Journey: Week 1 – Baseline Measurements
Introduction
Welcome to the first post in my half marathon training series! I’ll be documenting my journey each week as I prepare for the Fulham 10K race on 17th November and the half marathon on 1st December. The goal is to achieve a time of 1 hour 35 minutes for the half marathon, and I’m excited to share my progress with you all.
This week, I’m starting with my baseline numbers and laying the foundation for the weeks ahead. Having this data will help track improvements over time, and I’ll be updating the blog every Monday with the latest results, training details, and insights.
Baseline Measurements
Weight:
Today, my weight stands at 91.05 kg (14.33 stones or 200.7 pounds). My waist measurement is 77 cm. Over the coming weeks, I’m aiming to reduce my weight to 86 kg by 1st December, as I’ve found that being lighter tends to improve my running performance. However, I don’t want to lose too much weight, as it doesn’t suit my body shape, and I’ve had issues with injury when dropping too much in the past.
VO2 Max:
According to my Garmin, my current VO2 max is 49. However, I recently did a more detailed test, which gave me a VO2 max score of 55.5, so I’ll be working with that figure moving forward.
Lactate Threshold Zones:
After completing my lactate threshold test, I now have precise heart rate zones to guide my training. Here are the numbers:
- Zone 1 (Recovery): Below 130 bpm
- Zone 2 (Endurance): 130-150 bpm
- Zone 3 (Aerobic): 151-164 bpm
- Zone 4 (Threshold): 165-172 bpm
- Zone 5 (VO2 Max): Above 172 bpm
For pace, my lactate threshold (the point where my body struggles to clear lactic acid) was measured at a pace of 4:09 minutes per kilometre (6:41 minutes per mile). This is an important metric for my interval and tempo runs.
Sunday Long Run:
I completed my first long run yesterday, covering 12 kilometres at an easy pace. My focus for these long runs will be to stay within Zone 2 to build a strong aerobic base without overexerting myself too early in the training cycle.
Parkrun & Interval Training
I’ will also do a weekly Parkrun on Saturdays as part of my training. The Parkrun is an excellent opportunity to work on race pacing and intervals, which will occasionally push me into Zone 5. These sessions will provide me with a benchmark for how my speed and endurance are progressing. I will see how I feel as I go on with the plan as to whether I will always be running a hard 5k.
Strength Training and Nutrition
I’m also planning to incorporate strength training back into my routine, as I haven’t done any for over a year. It’s essential for injury prevention and overall performance, especially as I aim to reach my weight goal of 86 kg by race day. In terms of nutrition, I’ve set a daily calorie target of around 2,000-2,200 calories, focusing on a balanced intake of protein, carbs, and healthy fats to fuel my training.
Looking Ahead
With these baseline measurements and a structured plan, I’m excited to see how my fitness progresses. I’ll continue to track my weight, VO2 max, and training zones as I aim for the half marathon in December.
Stay tuned for weekly updates every Monday, where I’ll dive into how each week’s training went, how I’m adjusting based on progress, and how I’m feeling overall. Let’s see how close I can get to that 1:35 goal!
Call to Action:
Are you training for a race? What are your current training goals? I’d love to hear about your experiences in the comments below!