Case Study: Benjamin Williams’ Journey to Half Marathon Success
Background
In May 2023, Benjamin Williams began his run coaching journey with Jackson. Ben was starting from scratch with no recent running experience and his last significant event being the City2Surf 14km run seven years prior. His previous attempt at running involved solo training without time goals, leading to constant injuries due to poor technique and cadence.
The Challenge
Ben approached Jackson, intending to boost his endurance. Encouraged by Jackson to give running another shot, Ben embarked on this journey with minimal recent experience.
Initial Assessment
Jackson started by putting Ben through a 1-mile test to gauge his current endurance levels. Despite his lack of recent training, Ben’s love for conditioning showed as he ran short distances at an average pace of 6:20/km.
Training Approach
Over the year, Jackson focused on building Ben’s VO2 max and threshold, while also increasing his aerobic base using the 80/20 rule of training. This balanced approach allowed Ben to improve steadily without overexertion.
Achieving Goals
Ben set an ambitious goal to complete a half marathon by November. Through consistent training, he quickly reached a pace of 5:20/km for this distance. Motivated by his progress, Ben signed up for the Hoka Half Marathon, aiming for a sub-1:40 finish.
Preparation and Progress
Training volume and intensity increased, focusing on endurance, long-distance running, and speed. By the time of the event, Ben could run his primary sessions at a 4:35/km pace, confidently covering 21km.
The Outcome
On race day, Ben achieved his goal, finishing the Hoka Half Marathon in exactly 1:40, maintaining a pace of 4:40/km. This remarkable transformation is a testament to what can be achieved with a year of dedicated training.
Conclusion
From starting with minimal recent experience to completing a half marathon in just a year, Ben’s journey showcases the effectiveness of a well-structured training plan and the power of perseverance. His success story inspires anyone looking to achieve their running goals.
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