Ok, here we go. After poring over various different plans over the weekend and using experience of my last go at it, this is part of my 21 Week HM plan. Big influence from the LLMHM plan roseabi posted. It starts off with timed runs then goes on to distance (they are in miles converted to km, so I may round up or down depending how I’m feeling). I’m really hoping it works. It’s all colour coded, so:
Pink - interval/fartlek runs
Blue - endurance runs
Green - optional recovery runs
Yellow - tempo runs (usually parkrun)
Purple - strength/cross training
Orange - massage
White - yoga, cross training, sleep, whatever I feel like really as long as it’s not running
I have shiny new shoes to wear in during the recovery runs over the next few weeks too. Now I’m itching to get going! May ‘battle’ commence!!
Good luck and happy running everybody 😀
Written by
TailChaser
Marathon
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I’m very impressed TC. What an amazing plan. That covers everything and I have every confidence in you smashing your HM. You certainly deserve to! I’ll be watching your progress with interest! 🏃♀️🏃♀️🏃♀️
Thanks so much cheeky 😀 I don’t think I’ve missed anything out, I want to do a bit of everything to keep the variety up. I learned an awful lot with the October HM Group; it may not have succeeded for me but it was worth every minute as a learning exercise. I’m on a promise to blog and my charity is expecting regular updates, so I’ll be writing quite a lot as I go (maybe that’s another thing I can do with the white spaces!!). It’s also helping me to feel really positive about 2020 👍
This is very, very impressive!!! You are so organised...
You will also be brilliant at this and have fun doing it...maybe... just maybe, be prepared for inclement weather...
Not being a prophet of doom...but the snow and ice over Dec and Jan, slowed me down... ! I missed runs and had to play catch up... so a Plan B is always useful??
Just saying
Anyway... I am going to be watching your progress as I jog along on my plan also x
You’re quite right Floss, this is very much a best case scenario. I can do most of it at the gym if necessary, it’s the endurance runs that may get tricky (I’ve done a straight 10k on the treadmill, that was more than enough for me...never, ever want to have to do that again!!).
It’s going to be...interesting (?) if/when the really cold weather kicks in.
It will be interesting... I remember being stuck in a hailstorm, a long way out from home...soaking wet and cold, trying to get J to come and pick me up... his phone was off !
I am hoping for better and more friendly weather this year... but I do have my treadmill if necessary x
No!!!! We had quite friendly weather last year tbh, maybe it’s given me a false sense of security. When I first started this lark the winter before I was walking through snow drifts to get to the gym, so I should know better really.
Good luck with yours Floss, but the way you’re running at the moment you’re really going to smash your previous time without any problem x
Exactly 😊 It turned into a mess last time out and I can’t have that happen this time.
Fantastic plan TC. Good luck. I shall be studying it and maybe even jiggling it around a bit for my own use. I'm on the IC for two weeks so catch up with you then
Looks like a great, well thought out plan! Have fun!
I've been thinking a bit about when to start my plan for my June HM but know how hard Jan/Feb are for me to keep consistent with running. My plan is to just keep running whatever I can, then do a 16 week Runkeeper HM plan come the end of Feb. yikes! Excited....nervous....fingers crossed my friend's knee is up to the task by then
Looks like a great plan TC 😃 Mine is basically to add 1k per fortnight from January and keep up the cycling plus 4 x 30 min workouts a week. Feels somewhat inadequate now! New shoes 😳 Have we seen photos?
That sounds much simpler. I’d never remember to do that if I didn’t write it down 😂 I’m just paranoid if I don’t cover all bases I won’t manage it, I’m sure you’ll be fine 😀
Piccie of shoes is on a Strava yoga post. Now on my 4th pair so I thought putting them on here was a bit OTT. Blue Ghost 12s, Black Friday bargain that I caught on the one day there was 40% off on ProDirect, otherwise I’d have shouted it from the roof tops! My first pair with not a hint of pink anywhere 😁
Looks good! The flexibility of optional runs is a good idea. I like the idea of working-in Parkruns too, that’s a good way of forming a firm habit of a pacey run each week. Good luck.
I just did something similar for my daughter who’s a c25ker already signed-up for a mid May HM, and I have to say it`s very satisfying/great fun writing a training plan that someone else will have to run! She’s still at the c25k Week 5 ”I can’t imagine running for 21 minutes!” stage...So I don’t think she’s yet focused much on the other big numbers later on which are in kilometres and not minutes I too can still remember sweating about the scary c25k W5R3 long run - it’s a biggie.
Talking of long runs, good luck and have fun ramping-up to the full distance. I wouldn’t sweat about setting a target time or pace for the race itself, just run at a comfy pace and get round to the end with maximum enjoyment on the day. You will always get a personal best the first time. N.B. I never follow my own advice.
That’s exactly what I told myself the other day, amazing how the pressure came off when I told myself it would be a pb!!
Good luck to your daughter, that’s very ambitious but having youth on your side must be a big help. Ah the ‘dreaded’ Wk5 R3, I remember it well.
Thank you for your comments about my plan. I can’t leave parkrun out, that just wouldn’t be right and I found it such a slog last time I tried I had to mix it up as I lost the fun side. Experience should make a big difference this time 👍
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