Half Marathon Plan: A quick strength ... - Marathon Running ...

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Half Marathon Plan: A quick strength workout with no burpees (sorry, MadDave) or push ups!! ๐Ÿ’ฅ

roseabi
roseabiAdministrator
โ€ข30 Replies

Hi all,

We're almost halfway through the week now, how's it going? I started my Cycle 2 today with a REALLY NICE 10K long run ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š๐Ÿ’ฅ

Some of you will have seen my comments on Strava about that New York Times strength workout.

I have fiddled around with it and made another sample strength circuit programme, this time with no burps or push ups, but using the idea of timing each exercise for one minute. Hope you like it ๐Ÿ˜Š

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

There's also a printable version:

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

I had to use myself as a model for some of the images, and inevitably the cat got in on the action ๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„

All comments welcome, particularly your thoughts on my choice of snack ๐Ÿ˜Š

roseabi xx

30 Replies
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Jay66UK
Jay66UKHalf Marathon

Great timing for my first go at a strength workout tomorrow. Iโ€™ll report back on how it went.

roseabi
roseabiAdministrator
in reply to Jay66UK

You can do it!!

Jay66UK
Jay66UKHalf Marathon
in reply to roseabi

Gagh! Only just managed one rep!

Not done anything like this since a brief spell of being healthy about 25 years ago. Mountain Climbers and Squat Thrusts were the worst.

I clearly have shot stomach muscles at the moment and itโ€™s going to be a long road to rebuild them.

At least Iโ€™ve started...

roseabi
roseabiAdministrator
in reply to Jay66UK

Do you mean one circuit of all the exercises? That's wonderful! Those two you mention are the hardest for sure, well done!!!

Jay66UK
Jay66UKHalf Marathon
in reply to roseabi

Yup. One minute of each. Clearly not a continuous minute of mountain climbers or squat thrusts yet!

MutleyShuffle
MutleyShuffleHalf Marathon

Excellent! Not a burpee in sight! (Though one looks scarily close! ๐Ÿ˜ฎ) Will have a go at these one day soon. Thanks Roseabi ๐Ÿ˜Š

roseabi
roseabiAdministrator
in reply to MutleyShuffle

๐Ÿ˜Š

MutleyShuffle
MutleyShuffleHalf Marathon
in reply to roseabi

PS I didn't see the choice of snack - have I missed something? (Other half tells me I am singularly unobservant!)

roseabi
roseabiAdministrator
in reply to MutleyShuffle

It's in one of the pictures in the workout document ๐Ÿ˜Š

MutleyShuffle
MutleyShuffleHalf Marathon
in reply to roseabi

Ha ha I just had another look and spotted it! Yes I do approve of your choice of snack! Haven't had one of those in a long time ๐Ÿ˜ yum yum!

roseabi
roseabiAdministrator
in reply to MutleyShuffle

It's a giant one ๐Ÿ˜„ We got it for Christmas last year and still haven't finished it ๐Ÿ˜ฎ

roseabi
roseabiAdministrator
in reply to roseabi

I should add that if it had been left to me it would have been long gone...

MutleyShuffle
MutleyShuffleHalf Marathon
in reply to roseabi

Wowsers! Such restraint! Get munching quick before it goes off! ๐Ÿ˜

roseabi
roseabiAdministrator
in reply to MutleyShuffle

Yes ma'am!! ๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„

mountaindreamer
mountaindreamerHalf Marathon

Thanks roseabi . Will save for later. ๐Ÿ˜Šโค๏ธ

Sadly today has become my week 2 rest day (though a low impact cross walk will be happening later!) My neck decided to have another temper tantrum yesterday - not due to running 16k on Monday, but due to having to sit on a normal chair for 40 mins waiting for a GP appt!!! Iโ€™ve learned not to be surprised by its behaviour...๐Ÿ™„๐Ÿ™„

roseabi
roseabiAdministrator
in reply to mountaindreamer

All the best!! xx

mountaindreamer
mountaindreamerHalf Marathon
in reply to roseabi

Thanks - much better today, so took full advantage. Saw my Sports Therapist first thing too, who has agreed I never again try jumping! ๐Ÿ˜‚โค๏ธ

MutleyShuffle
MutleyShuffleHalf Marathon
in reply to mountaindreamer

Oh dear, poor you. Hope your neck eases up soon x

mountaindreamer
mountaindreamerHalf Marathon
in reply to MutleyShuffle

Thanks MS - much better today. I just have to let it settle down. โค๏ธ

MadDave
MadDaveHalf Marathon

Yay! No burpees!

roseabi
roseabiAdministrator
in reply to MadDave

๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

MadDave
MadDaveHalf Marathon
in reply to roseabi

Actually youโ€™ll be pleased to hear that my Tuesday kettlebells class involved two sets of 11 burpees ๐Ÿค•

roseabi
roseabiAdministrator
in reply to MadDave

Ouch! Good stuff - well done!!

linda9389
linda9389Moderator
in reply to MadDave

Pah! Those squat thrusts are prettym uch identical to my attempts at burpees!

linda9389
linda9389Moderator

Thanks for this Abi - will give that a go tomorrow :)

roseabi
roseabiAdministrator
in reply to linda9389

Awesome!

linda9389
linda9389Moderator
in reply to roseabi

Crikey!

I now know that a minute of mountain climbers is currently beyond me! I had to just step it in and out for the latter half - the first 30 seconds were good tho :D

As for no burpees! What you cunningly call squat thrusts look mighty similar to my attempts at burpees! :D

The leg raises were fine - felt much safer than the double straight leg raises in the other routine.

I did finish the one minute reps, and agree with you, there are some elements I could have done two minutes quite happily - maybe I will extend those next time, but the climbers will NOT (ever) be more than one minute.

Thanks again for putting it together :)

roseabi
roseabiAdministrator
in reply to linda9389

A minute is definitely enough mountain climbers ๐Ÿ˜‚

Nice one - thanks Linda!! xx

linda9389
linda9389Moderator
in reply to roseabi

* more than enough ๐Ÿ˜‚

Sutsha
SutshaHalf Marathon

The pic! ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚