π₯I WILL BE POSTING EACH MONDAY STARTING FROM DECEMBER 3RD WITH A PROGRESS REPORT AND DETAILS OF THE WEEK AHEAD!! πππ
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:
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!
Having read the Sunday long runs plan through Iβm clearly going to have to get over my aversion to anything that isnβt βjust runningβ 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. Iβm 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?
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.
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 π
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! π€ Thanks a million for all your work roseabi π
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 muchππ
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!
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.
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" π 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 π
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