roseabi's Half Marathon Plan 😊 + Pete Magill link

[roseabi]

Hi all!

★ Follow this link to have a look at the Half Marathon plan. Two versions - one with a Sunday long run, the other with a Wednesday long run:

docs.google.com/spreadsheet...

Please, any of you who did a version of the plan I'd welcome your comments to share with anyone who may be interested!

Been jiggling the plan around a bit, and have come up with a couple of versions I'm fairly happy with. There's a Sunday Long Run, and a Wednesday Long Run version (my fave). For the Sunday one I've incorporated some parkrun days, the Wednesday one has more opportunities for this.

★ Why have I made the plan like this?

The main reason was to have TWO REST DAYS between "hard" workouts. By "hard workouts" I mean the long run, speed run, and "pace" run. I have added optional extra runs for those who preferred to run three times a week, WHERE POSSIBLE.

The reason for having the long rests between runs is that for beginners and for the more mature runners amongst us, this makes sound sense for helping to prevent injury. After some initial resistance to essentially cutting down to two runs per week on most weeks, I had positive responses to the idea from a number of people.

Here is a link to a more recent post I published on this subject (REF PETE MAGILL PODCAST):

healthunlocked.com/marathon...

★ The original plan was designed around a 9 DAY CYCLE to help achieve this pattern of rest days. Many people found the 9-day-cycle concept would not work with their week-by-week lives, so I made some 7 day plans too.

So we ended up with a group of people training together, but using a variety of different plans, and sometimes customising them further to suit their lives. Customisation is normal for any race plan 😊

I was a member of the group myself, and I booked a half marathon for March 24th. So that was more or less the end date of the half marathon group, although we did have one person racing on March 31st.

I will share my personal thoughts in the comments.

★ The plan lasts for 16 weeks but it is essentially a 12 week plan stretched out! That is why there are only 12 long runs in the plan (including the ultimate Half Marathon). One of the "long runs" however, is actually a 10k race. In the original plan there was also a 5k race included, but I have removed it because I want the extra long run in there. However the 10k remains as a useful race-day pacing training session.

★ The plan has a strong focus on cross training, strength training, and rest days.

Strength training, and to a lesser degree cross training, are not strictly necessary for a beginner half marathon plan - the main aim of course is to increase the distance ran. But for those wishing to improve their running and carry on in the field of endurance racing, they are highly recommended and also strongly endorsed by all of us on Health Unlocked.

We talked a lot about strength and cross training in the weekly Half Marathon Plan posts, and I also set up a couple of suggested strength training circuits for the group. They can be found at the links below:

Strength Training no jumps:

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

Quick strength training routine:

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

★ Will we run another group half marathon training plan?

There is likely to be an October Half Marathon group!

I welcome your thoughts 😊

roseabi xx

[roseabi Ultramarathon]

I enjoyed running less frequently I have to say. I had a very full-on year last year, lots of hilly trails, and I did FIVE marathons, two of them ultras!! Both my Achilles tendons were in bad shape. I am pleased to report that the Achilleses are all better now! I also really love strength training, although that is me 😊 My half marathon was hilly, so I made sure most of my runs were on hills, and I enjoyed the feeling of getting fitter and really pushing myself up the hills. In the end I achieved my goals of running all the way round the half marathon, and finishing in under 2 hours, so I was very happy with my training plan 😊😊😊

[roseabi Ultramarathon in reply to roseabi]

NB I have run sub-2 and non-stop halfs before, but never a hilly one 😊

[linda9389 Administrator Marathon]

As you know, I loved the plan and have run (and most importantly, enjoyed) my first two Half marathons as a result. I've kept my plan and a record of my actuals so will be able to reuse it in the future, but will have an eye on your new versions and any comments that come along. You've put a huge amount of time and effort into this over the last five months and it's hugely appreciated.

Specifically for me:

I LIKED:

• I only needed to run once every three days (I ran every other day at first, but injury made me cut back runs and substitute with CT)

• The variety in the runs (long, pace, speed)

• I thought the 9-day cycle was perfect, 3 types of run, one every three days – until runs were long and I was back to full on work; then juggling was required, but was almost always doable within the 9-day cycle

• I ran mileage just beyond HM distance more than once before the race, which was an important confidence boost for me

• It made me consider different paces (having previously ran all my training at much the same pace)

• I tried speed intervals for the first time (having put off doing so for ages)

• I finally got down to some cross training (having put off doing so for ages)

• The 5k and 10k races seemed to show an improvement in my fitness which was a real motivator

I LOVED:

• Being part of a group all training ‘together’, the support and knowledge was just amazing and made all the difference in the world

I DISLIKED:

• Parkrun didn’t really fit in after a while as pretty much all runs were longer than 5k (but it’s still there waiting for me, so only a minor point)

• Juggling injury was stressful (maybe I would build in some buffer weeks next time around)

• CT (but the accountability of the program and group made me persevere 😍)

LIFE CHANGING:

• I now use Google calendar for everything – running, work, birthdays, events ….

😂

[pianoteacher Marathon Half Marathon]

Hi Abi as you know I didn't actually follow any of the "plans" as almost all my running is done with a club so routes and, to a certain extent, speed are out of my control. They were a really useful guide though for increasing distance in my solo runs and also cutting back before the HM - thank you so much for all the hard work you've put into them.

The most enjoyable and useful part of it for me was the feeling that we were all working towards the same goal. It was great following everyone's progress in training, seeing the "#flat" pics and reading all the race reports 😁

[homlyme]

Yes please roseabi have booked a HM for 6/10 hoping this time will be able to complete was going to use the old plan but would welcome a new one 🏃‍♀️🏃‍♀️

[Oldfloss Administrator]

Will respond to this asap..need to think about it... xxx

[Whatsapp Half Marathon]

I didn't follow your plan exactly. I ran every weds, Fri and sun as this is when it fits in best. Long runs Sun when I don't have work two day break, then pace on Weds. Works for me. I didn't get up past 18k before the HM. I don't feel the need, and it prevents overuse injuries. Again I'm only speaking of personal experience.

Where I really did take the advice was in varying the pace of runs. Left to my own devices I wouldn't have thought to add in speed work. I also agree that it was good checking in with others who were on similar plans.

I have my own cross training regime and sometimes i run and do strength training on the same day.