Half Marathon Plan: The 7-day version!!! 💥

[roseabi]

Hi all!

I now have a copy of my personal half marathon plan laid out as a 16-week SEVEN DAY week-by-week programme. Yayyyy!!!! 😊

In this plan (as previously), running days alternate with non-running days.

You may still need to rearrange things to suit your diary BUT:

💥 I have made one version with the Speed workouts falling on a Saturday (so giving the option to keep up with parkrun)

💥 I have also made a version that has the Long Runs on a Sunday.

See the two versions here (with notes):

docs.google.com/spreadsheet...

💥I WILL BE POSTING EACH MONDAY STARTING FROM DECEMBER 3RD WITH A PROGRESS REPORT AND DETAILS OF THE WEEK AHEAD!! 😊😊😊

I will also provide a link to a downloadable CSV each week for people who would like to upload it to their Google Calendar. I will be publishing a how-to post on that subject next week, but for now here is a copy of the first week's CSV:

drive.google.com/open?id=17...

💥 A big shout-out and thank you to LOUNGELIZAARD for your input!!!!!

roseabi xx

p.s PLEASE FOLLOW ME IF YOU WOULD LIKE TO BE KEPT UP TO DATE WITH THIS PROJECT!!!

[roseabi Ultramarathon]

Mentioned in this post: LoungeLizaard

Cheers!!!!

[MutleyShuffle Half Marathon]

Wowsers roseabi! You are amazing! Thank you so much for this latest version, I will have a proper look later! 🤗

[linda9389 Administrator Marathon]

Wow! what a lot of work you have done on this. Much appreciated x

[roseabi Ultramarathon]

The be-tagged: Hidden , Whatsapp , over61andstilltrying , rolysmate

Guys, please if you don't mind could you follow me so I don't have to keep tagging you? 😊

[over61andstilltrying Half Marathon in reply to roseabi]

I'll carry on looking out for your posts, no need to tag me. I haven't gone down the 'following people' route.

I enjoyed my lunge into dead lifts again yesterday and am currently marvelling on how much there is to think about to do with running!! I had not realised this at all when I took my first tentative steps on C25k. Latest thoughts have been concerning engaging glutes while running! I didn't even know what glutes were a little while ago!

[roseabi Ultramarathon in reply to over61andstilltrying]

Lol awesome!

And thank you xxx

[Whatsapp Half Marathon in reply to roseabi]

Don't worry about tagging, I will catch up with the posts

[roseabi Ultramarathon in reply to Whatsapp]

Thanks Whatsapp xxx

[Jay66UK Half Marathon]

Thanks for all of this effort.

[Jay66UK Half Marathon]

Having read the Sunday long runs plan through I’m clearly going to have to get over my aversion to anything that isn’t “just running” and bite the bullet.

This is a fab plan - you could almost have written it for me personally, especially as it ends on the day of a HM that I could register for. I’m going to need to tweak a tiny bit for a couple of busy work weeks to avoid two Thursdays but it fits really well.

The hardest thing for me will be strength days so at some point please can you give some hints/tips for gymphobics about what we could/should do instead?

Thanks again.

[roseabi Ultramarathon in reply to Jay66UK]

Thanks Jay - brilliant!!!

And absolutely! I will be chatting a lot about strength workouts in the coming weeks xxx

[homlyme]

thank you roseabi it all makes sense now and just the right time for me to start after my 10k race on Saturday thank you again for your efforts

[roseabi Ultramarathon in reply to homlyme]

Marvellous!

[mountaindreamer Half Marathon]

Wow - brilliant! Thanks roseabi ! 😃❤️❤️

I knew the 9 day cycle made sense really, but I’m still loving seeing it as a weekly schedule instead! Less to confuse myself with...😂😂

[SlowLoris]

I won't reply unless I've got something to add, just to keep the clutter down. I'll just 'like' things so you know I've read them.

[roseabi Ultramarathon in reply to SlowLoris]

Well, I'll look forward to any comments you do have! 😊

[Alissum Half Marathon]

Thank you for all your hard work

I like the long run on a Sunday plan. I'll be following that one I think, with a couple of tweaks maybe. My half marathon is on the 10th of March.

Ive not run or done any exercise for nearly 2 weeks due a cough/cold bug which is driving me crazy. I'm hoping by Sunday I will be fit enough to do something, even just a short walk.

Thanks again

[rolysmate Half Marathon]

How long do you spend on the cross trainer in a session

[roseabi Ultramarathon in reply to rolysmate]

Ah, I don't mean a cross trainer specifically - although that can be used for cross training of course. By cross training I mean a non-running exercise such as swimming, walking, yoga, cycling, gym work etc. Personally I will mostly be swimming, and probably for 15-45 minutes per session, depending on the day 😊

I will be posting more about this next week.

[MutleyShuffle Half Marathon]

This is fab! The one with the long runs on Sundays is more or less what I have put in my plan, although I will be resting every fourth Sunday as I will be doing a park run that week. I will stay as close to your plan as I can so that the distances I run match it. I'm quite excited now! 🤗 Thanks a million for all your work roseabi 😊

[Sandraj39 Half Marathon]

Wow! Roseabi, you are a star! I am going to download the Sunday long run version and see if it works as a guide for my March HM training.Thank you so much😀👍

[Oldfloss Administrator]

This is great...Sunday has always been my long run day... which is perfect..Just have to work out the longer Tuesday runs... when I have small runner in training for the day!

[UpTheStanley Half Marathon]

Thanks for all the extra effort you've put in to respond to our assorted and probably contradictory thoughts - for me, the latest versions provide something that is much easier to tweak to fit specific requirements. I won't be following it as such, as I'm going to be increasing distance by no more than 2k, usually 1k, a month, as I've got till next October and am only aiming for a 10 miler, but it's good to see that the mix of exercises you suggest is close to what I'd worked out for myself, having been inspired to properly think about it by seeing your Mk 1 plan.

One query though - I notice that the programme doesn't involve going beyond 10k at "race pace" despite your ultimate target race being over twice that length. So does "race pace" mean the pace you can currently race (say) 5k, and you're accepting that you won't do the HM at that pace? For me, I've set "race pace" as the pace I want to do the target race at, and I'll be looking to lengthen my runs get to race distance at that pace well before the day, as well as doing longer distances at an easier pace to get the miles into my legs.

Thanks again for the work

[roseabi Ultramarathon in reply to UpTheStanley]

There is a very big difference between running in training and running a race. The idea of training at "race pace" is to get a person used to running at that pace, but not wear themselves out. This works in balance with the long slow runs that teach sticking-power, and the shorter speed workouts that build endurance and technique.

Actually I'm glad you asked me about this, because I have just realised I forgot to include warm-up and cool-down kms in the "pace" workouts. so in fact effectively even LESS of the "pace" runs will be at "pace" 😄 Many thanks!!

Because I have run half marathons before, I want to work towards beating my best time, so will be looking to train for the pace that will help me achieve that. For anyone who is using this plan to train for their first half marathon race, or looking to build up their distance running, I recommend they don't work on "pace" - or to put it another way, their "pace" will be their "easy" pace. That's up to them though, of course 😊