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Marathon Running and Race Support
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Half Marathon Plan: Speed, parkrun, & strength ๐Ÿ’ฅ

Hi all!

A quick update on a few things:

โ˜… I'm going to tag everyone who expressed an interest so far, but it would probably be an idea to follow me so you get notified about these posts - got to my profile and hit the 'Follow' button.

healthunlocked.com/user/ros...

As a bonus you will also get to hear about my Now!vember Quest and Weekly Chat posts this month, and can come and say hi there ๐Ÿ˜Š If you don't want to be tagged let me know.

โ˜… parkrun: I've been thinking about this because I know a lot of you will want to fit parkrun into the plan. I do too, and I have found this a problem during my marathon training this year. Also, I had a comment about "tempo runs" which made me think that the speed workouts will not be for everyone. I will be posting about the different paces next week, but it also makes sense to me to include parkrun as a "speed" workout option - I always run it for speed anyway... TELL ME WHAT YOU THINK!!! Please ๐Ÿ˜Š

I have amended the basic plan to reflect this:

docs.google.com/spreadsheet...

โ˜… Strength workout: I have written a sample, mostly equipment-free, strength training circuit based on the one I have been using recently. I was hoping to produce it with better graphics, but realistically don't know when I will get time to do that, so here it is:

docs.google.com/document/d/...

Would appreciate your thoughts on this too!!! I have also made a one-page printable version of it, linked at the bottom of the workout.

Also see the original Half Marathon Plan post here:

healthunlocked.com/marathon...

Cheers,

roseabi xx

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Fab idea to include Park Runs as a speed option! And the strength workout looks great - I have started putting my own little workout together but I may just use yours! Thanks again for all your work on this roseabi ๐Ÿ˜Š

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Thank you Mutley! Or maybe you can mix them up a bit - looking forward to seeing how you get on anyway ๐Ÿ˜Š

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Abi this is looking fab, I am looking forward to following everyoneโ€™s progress ๐Ÿ˜Ž

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Thanks Ju! xx

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You are putting a boatload of time and effort into this Abbey, many thanks โ˜บ

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Thanks John! I am hoping that once a few wrinkles are ironed out it will mostly just be a case of posting every nine days ๐Ÿ˜Š

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Hidden we were chatting a bit about strength workouts elsewhere, thought you might be interested in this...

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Thank you Roseabi for all the time and effort you are taking for the benefit of us on the forum, it is greatly appreciated!! ๐Ÿ‘๐Ÿ‘

I've just got back from physio treatment,abductor strain. Another week no running but exercise programme continuing.

Please sign me up for HM plan, entered Boston, Lincs HM 14/04/19. I might be a bit behind most of you as I will have to build distance again. Really looking forward to starting the plan.

Once again big thank you ๐Ÿ˜Š

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Best if you follow me so you catch all my posts, but you're going on my list - thank you!

On Tuesday will be posting about how to customise the plan, and will bear your HM date in mind for that ๐Ÿ˜Š

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Thank you, now a follower ๐Ÿ˜Š๐Ÿ˜Š

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Awesome.

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I really like the look of all that stuff, the updated plan and the Strength workout too, looks hard work but hopefully worth it.

But the main takeaway from this for me has to be that you're clearly growing an awesome moustache, as you're doing Movember. I did that a few years ago, but a month isn't really long enough to get a decent one going. Oh wait... Now!vember... :P

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Ha!! ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

My quest to grow a moustache is going to take me a bit past November tbh - I'm working on one of those hipster twiddly ones ๐Ÿ˜Š๐Ÿ‘“

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I'm benched (couched) atm. Feels like some kind of foot strain, but its a bit weird. Already had a few weeks off, but have bought some new gear and a body torch ready to start building up again.

Podiatrist (is that spelling correct?) in a few weeks. The physio centre I use said all foot related issues need to be seen by this guy!

I'm with Jay66UK - I haven't signed up for a race yet, and my varying speeds seem totally dependant on factors I don't understand. If I try to run faster, I get tired and gain a few seconds..... if I can't a**** and I just run, sometimes is easier and faster!

More info after my appointment!

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Sorry to hear that ๐Ÿ˜ขSounds like you're going to be in good hands at least! (And the spelling is correct ๐Ÿ˜Š)

Thanks for the feedback - it's very interesting and useful to get people's different perspectives!

Fingers crossed for you xx

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Please count me in. I'll look for an HM to finish on or just run my own. I like the idea of including Park runs. The club I've joined has 5 training sessions a week so I should be able to cherry pick from those as well.

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Fabulous - welcome to the posse ๐Ÿ˜Š

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I tried your strength workout yesterday. It felt tough, but doable. I will definitely use it for the strength days.

I found the graphics very helpful as they were, although I did have to look up burpees as I couldn't quite figure how I could fall to the floor to a pressup position (from standing) without probably breaking my nose ... and I found an easy 'count to 4' version of a burpee (I've managed to avoid knowing these things for 57 years :D 1. hands down, 2. kick legs back, 3. jump legs back in and 4. jump up) - I didn't actually find it easy at all, but easier than the full blown version I looked at, for sure.

Stair jumps were another one new to me - they really showed up how weak my left leg is compared to my right, so my target is to jump with both legs rather than effectively hop with my right :D :D :D

Pilates was a breeze this morning after your workout! :D :D :D

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Thanks Linda, well done, and great feedback!

Yes, that's how I interpret the Burpees - I will amend the document xx

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Hi roseabi, Thank you so much for all you are doing. I am only just about to complete my journey to 10k, hopefully Monday, so I have no plans for HM at the moment. However, I tried the lunge into deadlift earlier today and it felt really, really good. I shall definitely be adding your exercises into my routine and taking note of your helpful plans. Thank you so much.

I have just read your Beachy Head report. Well done on all you have achieved in your, is it, 5 years of running. Amazing! ๐Ÿ˜Š All the very bet for your onward running journey. ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

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Why, thank you! *blushes*

Wow, glad you liked the workout, thanks for the feedback!!

And good luck with your 10K!! It's an exciting stage in your running career xxx

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No! Not even 5 years of running, less than 4! Wow!

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Aw ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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This is so brilliant, I'm already planning to dip in and join in with runs and workouts just so I can get involved ๐Ÿ˜

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Awesome!

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I'm not sure if i'll be on board for the first HM Rosi train BUT I am going for an assessment at a local gym. They have an offer for 3 strength training classes per week (some at 6.30am !). I'm doing Pilates once a week already (which i love) and running 3 times a week (intervals, easy and hills). I will spend the weekend adapting ZE plan to see what i can come up with. And then of course, there are lots of lovely HMs castletriathlonseries.co.uk...

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6.30 am!!!!!!!!! Ouch ๐Ÿ˜Š Looking forward to seeing how you get on, Paula!

And thanks for the link - verrrrrry tempting ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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They do look nice don't they? Beautiful locations and a great festive atmosphere. I will do some of those 10kms if not a HM.

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Thanks roseabi - Please count me in! โค๏ธ Iโ€™m aiming for a HM in May, but assume I can run the distance a few times before that and stay race ready for it. I like the idea of including Parkruns, as that was one thing that had me thinking Iโ€™d need to workout my own plan. I still need to look through the documents youโ€™ve posted, but having just lost my Dad Iโ€™ll need a few days to get myself up to speed... December start sounds perfect.

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Excellent, welcome! And do take your time, you have so much to think about at the moment - be kind to you โค๏ธ

That's got me thinking about how to make it work for later starters actually! Great to have feedback, so thank you!!! ๐Ÿ˜Š

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Oh dear - am I late! Iโ€™d thought Iโ€™d read somewhere the plan was to start Dec 3rd? Will try to read through properly later...

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For a hm in May you would be starting later ๐Ÿ˜Š

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I may be being a bit thick as a new runner here roseabi, so please excuse me if I am... I was thinking for HM distance that I could build the distance up earlier (Iโ€™m at 15k already, but want to get faster at the longer distances), practise it quite a few times, and remain HM โ€œreadyโ€ still for May? I know that canโ€™t be the plan for those of you who train for full Marathons, but I was thinking for HM it might be ok to do that?

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Apologies, I meant that to build to HM in May a person would be starting later. I am currently working through in my mind the different ways the plan could be used - it's a bit complicated as you can see ๐Ÿ˜Š But the feedback I'm getting is very helpful, thank you! Nobody is being "thick".

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Just been looking through all the great different spreadsheet versions in comments and post, and the strength circuits, roseabi, and have reassured myself that Dec 3rd seems to be your own planned start date.

Iโ€™ll be interested to read your later posts on customising the plan, but my only real confusion at this point (I may be missing something) is that the version including Parkruns doesnโ€™t seem to end up with all Parkruns being on Saturdays?

I have to admit, although I prefer to stick to my regular 3 running days per week, I was struggling to workout how to have 1 Saturday tempo Parkrun, one long run on Monday, then just one other run (Wed or Thurs) - which I possibly wanted sometimes as a shorter recovery run, but I also wanted to throw in speed intervals somewhere. Iโ€™d started experimenting with throwing in a few speed intervals just at the end of the shorter run as a compromise, but maybe having a 9 day cycle is the way to have more variations in my runs.

Having just built up to 15k, Iโ€™m also wondering whether to start at that level for my long runs, or to drop back to less and follow the plan from the start? So many options...

Iโ€™ve found a free Google spreadsheet app for my iPad. Perhaps once weโ€™ve all finished editing and customising our plans, we can all save them as links with a summary description, to allow people who come later to pick which option they prefer?

Will be great having group support, though, even if we all end up doing slightly different things each week. It seems to work fine for Jujuโ€™s rolling start on the Magic B210k plan.

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I will address this more fully later this week, but the core idea of the plan is the ability to move workouts around to suit your personal schedule. So if you plan to do a parkrun as your speed workout, swap it with whatever has landed on the Saturday. A good way of doing this I will be suggesting is to use a Google calendar, as it has a great drag n drop facility for moving entries around.

Have a look at the comments on my first post here (sorry should have linked to it in this post - will edit):

healthunlocked.com/marathon...

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Aw Mountaindreamer, I'm so sorry to hear that you lost your Dad. I hope running will help with the grieving process.

I'm planning on doing a HM in the summer time but i'm sneakily going to work on my core strength in the meantime and I may even take 20 or more weeks to do Rosie-abbys's plan. I did the 10km plan very slowly too so i'm quite the expert at that.

Sounds like you will speed through it. Is MrMD going to speed along at your sides?

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Thanks Paula...a crazy week...

As Mr MD went out and did 17k in 4.47min per km the other day, Iโ€™m not sure I can convince him to follow a proper plan... He says Paula Radcliffe is coaching him on the Nike app! โค๏ธ Weโ€™ll both aim to do the same HM in May though - a week before my 50th, which seems a good way to celebrate life!

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Could you put a pebble in his shoe maybe ? Just to even the odds. Take care of yourself. You canโ€™t do too much of being kind to yourself

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Noooo - Heโ€™s had a crazy year of supporting me and both my parents through so much illness and hospital stays. Heโ€™s not even had a holiday yet for 12 months! (He let me go away a bit to grieve my Mum while he stayed home to visit my poor Dad for me.) So he may be annoyingly fit and fast, but he deserves to enjoy running as well as he can. He finishes races and Parkruns miles ahead of me, but I know heโ€™ll always be waiting to encourage me on to the finishing line! โค๏ธโค๏ธ

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He sounds just lovely ;)

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Thank you roseabi, I am very much in favour of using Parkrun as a speed session, I canโ€™t get to them every week but find them invaluable to monitor speed progress. Iโ€™m off to see if I can do the strength program, thank you so much for all the time and effort you have invested putting this together, it is hugely appreciated!

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Thank YOU! I look forward to any thoughts you'd like to share ๐Ÿ˜Š

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I use my park run for speed because I find it really difficult especially at my age and weight to increase speed on my own

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