I used to run lots in my 30s, but not race (say 60 km/wk consistently), then came kids etc and I am now 48 and effectively a couch potato. I restarted running about 10 weeks ago, 4 of those with Athletica.ai. I like it a lot.
I am trying to come up with some long-term goal and to construct a plan around it. One idea – racing a 1/2 marathon at 50 (in 24 months) and building up to that slowly and consistently.
Athletica limits plan duration to 12 months. If I just pick “train to maintain” based on HM, it seems to saturate the fitness score in about 6 months at around 46 and just maintains that for the next 6 months, planning 4 hours of running per week (which is 35 km/wk at my current snail easy pace). Putting a target HM in 12 months gives me the same base phase until March and then builds to the race for six months. I’ve tried changing my experience (volume?) from beginner to recreational with no effect (it is always called a low-volume plan). Maybe this is because of how poor my current paces are. I was hoping it would increase the volume at some point.
What would be a good long-term plan to follow in A.ai that would bring me to a good state at in say 18 months to start my HM build phase?
I don’t have any Athletica specific advice, but if you like the idea of a half at 50 why don’t you aim for a 5k race in 6 months, a 10k race in 12 months and then a half at 24 months. You could even add another 10k in at 18 months.
Or race a half at 18 months and then try and treat yourself to a birthday half PB at 24 months with the experience you’ve gained.
This would help you get a lot of race day and training build experience to help you perform on the big 5-0. If you get the racing bug you could even add some B and C races in.
Totally agree with this outlook. Shorter races can be more fun and keep you interested during the time between now and your half marathon at 50.
Or I would put a fictional date in for a half marathon and then push the effort a bit more when you get more fitness back. You could add a couple of reps to intervals or extend your long runs slightly. I believe that if you do that and you let the AI coach know that you felt good and strong using the feedback, it should start to build that into the plan.
Then when you are 12 months out from the race, start a new plan and it will take it from your fitness at that point, which hopefully will be already levelled up.
I like to attend some virtual races to have some goals and for me, every year there are two must do virtual races. One is the Wings for Life World Run (in May) - I put the date in the calendar, run my pace and for 3 years, after the catch-car “catched” me, I keep running until half-marathon distance.
Another event for me is in October, this is a run with friends and kids (on bikes) and we tend to run around 16 to 18km. No specific time, but just an “almost” half-marathon or if you want a half-marathon.
This works for me, for the last 3 years and in between I have plenty of room for training, vacation and some events, anyhow, I should say I am not very competitive so I just run for the fun and my own “agenda”.
and some events, anyhow, I should say I am not very competitive so I just run for the fun and my own “agenda”.