10k to HM training plans

[Mollymot]

Any suggestions on HM training plans? I did couch to 5k, then 5-10k plan and have now got up to 12-14k but need some structure as struggling to go any further. Have entered Southampton half marathon at start of May so hopefully plenty of time. Need a simple plan - some I have found seem very complicated. Any suggestions welcomed 👍

[ju-ju- Marathon]

Our very own @roseabi been doing a HM plan for people. She has all of the posts so far pinned here: healthunlocked.com/marathon...

It sounds like you are well on the way too....

[Mollymot in reply to ju-ju-]

How do I access the actual plan?

[roseabi Ultramarathon in reply to Mollymot]

Hi! Welcome to the forum 😊

And apologies, that pinned post makes more sense to the people already in the plan!

There are two types of plan available:

A plan based on 9 day cycles, to allow for two days off running between hard running workouts. This is helpful for older and newer runners as it is more gentle, so should help reduce risk of injury:

docs.google.com/spreadsheet...

And a plan based around a 7-day week. This has two variations, one for Sunday long runs, one with speed workouts on a Saturday for the opportunity to attend parkrun:

docs.google.com/spreadsheet...

Both types of plans incorporate a strength training day, and at least one cross-training day per cycle, with the idea of introducing all the concepts of a comprehensive endurance sport training plan. This plan works toward a half marathon but being 16 weeks long could easily be adapted for marathon training, and gives the user a taste of the commitment involved with taking on longer distances.

The plans introduce a very simple pacing structure, but require the user to investigate and develop their own paces. I suggest that first-timers stick to an easy pace for the majority of runs, introducing a faster pace for the "speed" workouts.

Whether or not this is of interest to you, I'd love any thoughts you have about the plans! I am going to be working on improving the plans according to feedback I receive.

[slow-farah Metric Marathon]

My first half marathon will also be Southampton 😊 I’ve written my own plan which is loosely based on the runners world beginners plan. I’m increasing my long run 1km each week up to 20km two weeks beforehand and starting in a week, good luck 😊

[Mollymot in reply to slow-farah]

That’s what I was planning to do. Good Luck to you too!

[Hidden]

Hi Mollymot, sounds like you’re making great progress already, that’s fantastic. I too have entered the Southampton half on the 5th of May as my first half marathon, slightly nervous but also excited!

I’m looking at using the Nike+ Run Club Half Marathon plan. It’s a phone app that you’ve probably heard about already, they have a section for training plans. You put in the date of your race and some other stats, recent run times etc and it produces a tailored plan right up to your race day. The plan evolves as you go based on your progress varying the pace of your runs through regular benchmarking checks. It can also be customised on the fly moving runs around etc.

They concentrate on three main areas speed, endurance and recovery throughout the plan. Sounds complicated... but once it’s setup you just let the app tell you what to do right up until race day.

All the best with whichever plan you decide to follow and virtual high five at the start line on race day 🖐 ⚡️