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My top tip today is mix it up - when I finished C25K I always ran 5k to ensure short runs didn’t become a habit! When I followed the magic 10 plan on Bridge, I learned that some runs can be shorter! When I started my first HM plan I learned that I do have more than one pace in me … and that cross training is very valuable. Of course I knew all that really, but what I actually mean is that mixing it up began to matter more and more as I increased the distances I was trying to run. You can avoid plateauing and avoid getting stuck in a hamster wheel of ever longer or harder training.
★ Why mix it up?
It’s fun! Top of the list!!! It keeps your runs interesting which boosts both your motivation and your enjoyment. Win. Win.
It increases speed, strength and stamina! By working all the different muscle fibres you are bringing every physical resource at your disposal to your Half Marathon; you are working the muscles designed for endurance, you are working the muscles designed for speed.
It helps reduce the risk of injury! By working different muscle groups at different times, you are giving each muscle group periods of rest while others are being worked - you will be improving your physical condition while minimising your risk of injury.
It’s useful when time is short! When life gets in the way and you can only steal a few minutes for yourself you can really make that time count for more by raising the intensity of the activity.
It will broaden your mind! Often it’s our heads that hold us back, not our legs. For years I believed I couldn’t run uphill, couldn’t sprint … It’s amazing what we discover when we step outside our comfort zone occasionally.
★ How to mix it up?
Switch your route! Even simply running a route in reverse can make a huge difference. If you can, try trails instead of road, or vice versa; undulating rather than flat; out and back, loops, or cross/daisy routes centred on home. Distract yourself, appreciate more, broaden your horizons.
Vary your pace! Your long run should always be at an easy pace, but it’s fun to try different paces on shorter runs and will improve your leg strength and cardio stamina. These may be structured interval runs or more random fartleks runnersconnect.net/fartlek-... , maybe introducing strides coachmag.co.uk/running/8245... into an easy run, a progressive run where you start slow and finish fast, or maybe a simple tempo run where you are running at a slightly harder rate than normal. You may be surprised by just how fast you can run over a short distance, and just how amazing that feels! The (free) Nike Run app has lots of different paced guided runs that you can try out - worth a look!
Introduce hill training! Running hills is great for improving your aerobic fitness and is guaranteed to increase your heart rate. You don’t need a mountain, any incline will do! Build up gradually as your legs and muscles adapt.
Consider core and strength training! Whether it’s weights, circuits, pilates, yoga, swimming, cycling … or a few exercises woven into your day (calf raises when brushing your teeth, planks when waiting for the kettle to boil, squats when picking up the kids toys or doing the gardening); small changes will strengthen your muscles and improve your running efficiency, a stronger core will improve your running form.
Any other ideas for mixing up your Half Marathon training? Something that works really well for you? Let us know how trying something different goes for you.
Keep running - keep having fun!!!
roseabi & linda9389 xxx
January 29th, 2021
P.S. We have received a couple of requests to join the strava club from people whose names I don't recognise. Pop me a message in chat if you are still waiting to be accepted
P.P.S. Despite more spring events being cancelled, the HU virtual spring HM will still be at the end of March - make a note in your diary!
Hi Linda9389 and everyone, thanks for the post definitely good motivation to mix it up a bit I've tended to go out at roughly the same average pace for every single run until lately but I've started trying really hard to slow my pace down on my long runs now and I've noticed that I'm coping a lot better, the one thing that's still bugging me though is my lack of "ability" to get up the hills around here (and there's a lot of them). I'm not worried about the monsters because I hike up them but I'm "giving up" sometimes on smaller ones that should be ok and I'm sure that it's like you say, all in the mind so I think it'll be helpful for me to do some shorter runs (so I'm not too tired) and add in some hill training/repeats without the worry that I've still got miles left until I get home, hopefully it'll help me on the longer runs. I've tried to run up the whole lot during a long run earlier last year and it ended badly, very badly! and I don't want to go to that "i'm going to be sick and worse" place in my mind/life ever again! lol
Oh no! That does sound like a horrible experience! Yep, hill repeats in a shorter run, dedicated to hill repeats and no other goal is the way to train the mind. Slow and gentle to start, with a gradual build up and the mind won't see it coming 😀. I should have said that it's good to have one goal for the run - be it speed, or conquering a hill or whatever; mixed goals really mess up the head and the legs can quickly lose confidence!
I can’t avoid hills as they’re everywhere. Chew them up slowly, rest to catch breath, then move off. You might need multiple stops but it doesn’t matter.
After a while you’ll go up them without stopping. It takes time and patience but it’s well worth doing. Strengthens everything 💪🙂👍
It's taken me way too long to realise hills aren't as scary as I thought 🤪. You're so right - there are many ways - speeds - to get up hills and it definitely does get easier with practice. Not sure anyone would call me a hill muncher just yet though, more a nibbler I reckon 🤔😀
I have a distraction technique that seems to work going up hills with a busy road: start at 0 at the bottom, add 1 for each car going up and subtract 1 for each car going down. Then see what number you have when you reach the top. If you do that hill regularly you can compare the finishing numbers.
You could use that total number for something else, maybe treat yourself to that number of jelly babies at the end? Although how you’d put the jelly babies back if it were a negative number I don’t know 🤔
If you have a device you could use HR as a limiter to slow you down, certainly for the first half of a long run. I find it difficult to do for a whole long run as HR will go up as you tire, well at least that is what I find. With hills I do baby steps and use my arms more.
Linda, good points. I do weights twice a week plus walking on the days not running. I also started YWA breathe 30 days when I realised what it stood for 😂 I am only on day 10 today but have done it every day which I am pleased about.
Are you starting something else on Monday when the YWA 30 days is up?
Can you help me with what/where is the adaptive coach training? I saw it mentioned on another post but cannot recognise who provides it. Thanks very much
Walking is another great activity to complement running - especially brisk walking, or walking up hills 😀. I think I will revert to the Yoga With Adriene monthly calendar; I followed those all through last year - she emails a new calendar each month.Nike Run Club is an app for android or iPhone. You can download it from the app store on the appropriate platform. There's lots in the app that I don't use, but I sometimes choose one of their guided runs for a bit of variety. There are some designed for a specific distance, others for interval runs and many for 'mindful' runs. You browse the choice and choose the one you want. You can play your own music and it will just speak over the music as you go - a bit like the C25K app. The app is currently still free although I heard they have removed their free training plans, so it is possible they have new ideas/directions in the pipeline. You can find more details here nike.com/gb/nrc-app
Having just read some earlier posts that I had missed, I wonder if you were asking about the Garmin adaptive coaching plans rather than the Nike app which I mentioned in my reply! You can find out more about the Garmin coaching plans here connect.garmin.com/features...
Right, thanks. Unfortunately, at the moment I only have an old Garmin so use my Fitbit Ionic for everything. I wouldnt be uploading my runs etc to Garmin (only Strava) so dont think I could work with the Garmin coaches. I can get McMillan training courses included with my Strava subscription but there is no interaction.
I think that taking an extra day or two off plan - whether because I checked in with myself and realised I needed more rest, or because I had other things to do - and not worrying about it is really great.
When I drew up the first of my (many) versions of the HUHM plan I had some days I called "Jokers" which were extra rest days to cover Christmas and New Year breaks. I called them Jokers because I thought of them as fun bonuses like wildcards that I could use to my advantage. Having a couple of days off "because I'm worth it" sort of thing. I know some people worry about getting back into the groove after a break, but there really is no need!
Ahh yes rest days can be so important! I remember those Jokers - I took the 'because I'm worth it' to the extreme, grabbed my Jokers and flew off to Sri Lanka!!! Exactly two years ago according to Facebook memories! Mixed it up with lots of steps up to ancient monuments, a couple of hikes and a few evening pool swims 😍.
Great advice here. Thanks Linda9389. During the first lockdown I ended up overtraining because when I was able to get out for a run I wanted to make the most of it. The upshot was that too many runs were a long run, and I ended up injured. Nothing major, but it did mean I had to pull back on the mileage for a while to give my body time to recover. So now I definitely try to mix it up and remind myself that a short run is never a waste.
Spot on! A short run can have as many benefits as a long one - and can take just as much effort. There's no reason that injury should reappear with the right mix.
Thanks as always for the tips Linda. The plan I’m following has a tempo run and an interval run as well as the long run, which really mixes it up. Finished week 7 today. It was meant to be one hr but I plodded along a bit longer to get to 10k.
My old shoes finally gave up the ghost mid run. The sole started flapping as I ran so it sounded like someone was clapping me (believe me, nobody would clap me running 😂). Ordered some new ASICS this evening. I have everything crossed that I get along with them. My first 10 miler scheduled for next week, gulp!
That sounds like a perfect mix of runs. Take the long one easy. You might want to think about throwing some strength training in to complement the running, if you don't already. Good luck with the ten miles. Be sure to let us know how it goes and we'll be ready with a badge for you.
Anything specific you would recommend Linda? I definitely need to work on my core, as I’m still a bit flabby around the middle despite losing a lot of weight
My only recommendation is to choose something you enjoy! It's the only way you'll stick with it. Yoga, pilates, pole, circuits of core exercises, plank challenge, abs challenge ... they'll all improve your core... so long as you are consistently motivated to do them. Pick anything that appeals to you.
Got to be honest, I'm in a bit of a holding pattern right now - same three 12km routes all the time. However, a fellrunner pal has suggested that I break it up with some hill sprints to improve my speed.
Just setting off for yet another rainy run🤨 It’s stair rods out there but hey ho. Those new kecks I bought this week have a dry bag to put your phone in Handy! 🙂
I’m not mixing things up that much at the mo as I’m in the slow run groove. Loving it rather too much but I’m spoiling myself. It’s my treat to me 😁🏃♀️🎶
Thank you for all the links and tips and a lovely reminder to me to start planning my build up for the half marathon in March. I’ve been really pleased at how practising the ywa has helped with my breathing when I have tackled the long hills as well as strengthening my upper body which I didn’t realise how woeful I was in this area. I plan to keep up with the yoga 🧘♀️ as I’ve enjoyed this on many levels. I’ve also seen that you record it on Strava so I’m going to have a look at how I do this too. So my current plan is 5k 7k 10k for the next couple of weeks then extending the 10k run week by 2 to 3k building up to the HM by which time I’ll be running a mixture of canals woods and roads for more variety.
That all sounds brilliant! The biggest change I've noticed with over a year of daily ywa is my upper body strength - all those pressups and planks in dusguise! Closely followed by lots of other benefits - balance, breathing, flexibility and core and leg strength. I use the yoga setting on my garmin watch, but you can also manually add a yoga activity to strava.
Thanks once again for you tips advice and support. I am having to mix it up a bit not out of choice. We are back in lockdown and exercise is not allowed, largely because as folks are not at work they will flock to the regular walking spots, one being my normal running spot. It is not over enforced so if you do not take the mick it seems you are ok.
As a result my current run is a circuit of my little village, 3 laps is 1km, and a spur down the road for a 2km spur. I am used to pretty gentle undulations and these have killer hills on them so definitely mixing it up. I am going to go off on the trails too next week once I think I have broken my muscles in.
Still targeting my first HM for the Cambridge Virtual in March.
I love reading these tips and then reading through everyones comments it's great to hear from people who've actually run 10 miles, HM and M. Thanks for posting all this although it does mean I do spend far too much time on here 🤣
I do love going out without a real plan of where I'm going unless I'm on a "useful run" that needs me to go somewhere like the post office. So finding new routes, mixing up other routes is something I do like to do.I guess like loads of people I don't think I'm any good at running fast, (I've found it impossible to get my 5k to under the elusive 40 minutes) so I've pretty much given up trying. Then in December there was the Xmas Bingo posts on B210k one included running fartleks to a Xmas tune and wonder of wonders I really enjoyed that increased speed 😂😂
At the moment I'm on 2 x 30 minutes a week of run / walk after the physio reckons I've got patella tendinopathy so I'm not sure when I'll be back running properly. So I am doing my knee Pilates, some core work and YWA and I think February challenge will have to include me trying to work on upper body strength.
Maybe I'll get to 10 miles by my C25k graduation anniversary that's in May 🤞
Just two years ago I was embarking on my first HM training. It all started with C25k and no aspirations, just like so many people. It's hints and tips and shared experiences that kept pushing me along too so I know exactly what you mean! Keep looking after that knee and we look forward to cheering you on for that first ten mile run 😊
It's funny I only started C25k because I knew I needed to get more exercise having given up quite an active job. I never thought I'd actually like it and miss it when I couldn't do it 🤣
This tip is something I'm beginning to realise, but could do better! I've started to mix up how I run but not find other activities to use really (except walking) I need to get stuff ready to try out. I'll try and fit in yoga I think as I enjoy ywa. I already have too many hills here to not have them in a run, but it is good when you realise you can go up them without realising!
It doesn't have to all change at once - but they're all weapons in your arsenal! Mixing up the runs is pretty important and the rest is a bonus 😊 Wish I could get up hills without realising!
Oh it's only my familiar hills I'm ok with now ...on my long runs I'm coming across seriously steep ones and I do slow right down (to a walk) on them 😂 dijep and linda9389
Hi VRBs, hope you’re all doing ok in these weird times.
I must admit that 5K is my ‘go to’ run these days, and it’s the most regular on my HM plan. That being said, I do have intervals 4, 6, 7 and 8K as well as the inevitable 10K and longer runs. Oh, and there’s tempo and pace runs too for good measure.😊
I’ve posted on the Bridge community about my virtual Parkrun relay this morning with colleagues from work. It made such a change to be part of something, even if it was a virtual event👍
You may think 5k is your 'go to' run (and why not, it's a very versatile distance!) but in actual fact you do vary your runs a lot - both distance and pace - which is great 👍. The parkrun relay sounds intriguing - I'll have to take a look
Hello! Well the aim of January for me was just to get through it but you know me, Adriene every day and now, because of lockdown again, 3 x Joe Wicks a week. That’s enough mix for me during January what with RED as well.
However, I needed a new goal for February so I have just signed up for the Virtual Bath Half (the monthly HMs just weren’t happening as I hoped, no surprise really as I need more of an incentive than a Strava badge). Tomorrow I will get a new spreadsheet going as I’ve got to put a 6 week training plan together (that’s 10 weeks shorter than last years plan 😂). That’ll definitely need some mixing to keep it cooking nicely 😊
You've been mixing it up to a whole new level TC!!! Ahh, a Bath medal and a t-shirt is far better inspiration for sure👍. Have fun with your training plan, exciting!!!
I wish I could mix it up a bit more - making some of my runs shorter rather messes up my total distance for the week, and there's not a huge amount of options locally for lit 10kish runs that don't involve a lot of looping round the same streets again and again. But I managed 29.9km this week which is at least maintaining my fitness. I'm hoping I'll still be able to do the HU HM in March - having done 11 miles without too much trouble in December I feel 13 should be doable as long as I keep clocking up decent mileage each week and don't lose fitness.
In other news Strava alerted me that I've done nearly 500k on my road running shoes, they still seem to be going strong except for the mesh on top of my toes which is a bit holey, so I'm hoping they have enough life in them to get me to spring. I will be a bit sad to retire them, though I have their identical twins sitting in the bottom of my wardrobe waiting to be brought out.
Last day of YWA Breath today, so I'm planning to start Yoga Camp tomorrow to keep myself in the daily yoga groove.
Do you ever drop your weekly mileage? it's often helpful to have a cut back week every month to allow your body some recovery time. Incorporating some higher intensity work into your shorter runs is one way to increase your fitness without having to keep increasing your overall mileage. If you are struggling to increase your long runs and are concerned about that, another strategy you could consider is occasional back to back longer runs - say at the weekend. A lot of plans use that technique to train you to run on tired legs, without having to do it all in one day 😊
Yes, I do cut back occasionally. I was up to 40k a week in mid December, and then had to drop back so don't want to do too much less than that. And yes, back to back runs is definitely something I'm trying to fit in but it's just so hard to carve out the time.
Hi Linda - thank you for the update and all the great info. I've checked out the Garmin connect app that you mentioned in one of your replies and it is really helpful. I've been following a runners world HM beginners plan but there isn't much variety in the three runs each week - just the number of miles increases each week and hill runs included from week 5. I don't have a Garmin watch so I can't use the app when I run but I think I will switch to their HM training plan as it is much more detailed and includes intervals etc. Not managed to do my week 4 runs on Friday and Saturday due to the torrential rain here. Hoping to get out this afternoon. Have a great weekend - what's left of it!
There are a lot of options for training around, and you definitely want one that will keep you interested and fit your general lifestyle. Good luck! The weather has been tricky hasn't it. Running in rain isn't all bad, but torrential rain may just be a bridge too far - here's to some brighter days!
This week I signed up officially for the Cambridge virtual HM volunteers team, so I got to do it now!
Just finished week 9 of my HR zone training plan, to be honest I'm not sure if it's working out for me as I'd hoped...I'm getting slower and slower trying to stay in Z2, and where there are some intervals and sprints I am barely faster than walking pace. I think my watch HR monitor may well be "off", so my intention is to continue to follow the plan, 7 weeks still to go, but where it says run in Z2 for 30 minutes or whatever I will probably just run at a comfortable conversational pace, and see where that takes me!
Exciting! I'll add it to the list. Tech is great when we can rely on it but really not helpful sometimes! As you've been doing HR training so long, your 'going by feel' is probably going to be pretty accurate by now. Good luck 😊
Going well here! 4 of 4 on my LSRs. 3 half maras and a 30k in the bag for Jan! On to Feb. Not really training for anything at the moment just trying to maintain a level of fitness where I can get up and smash out 13 just for fun 🤪😎
Hi Linda, I’m a bit late to the party but I’m secretly training for my first half marathon- I say secretly because I didn’t want to say it out loud to anyone incase it doesn’t work out but I’m on week 6 of a training plan and keeping up with it so I hope all goes well!
Can I be added to the group? Not sure what you need from me?
I’ve never done a half marathon before- it will be my first- the furthest I’ve done is 11miles and that was last summer- I’ve crept back up to 7.5miles so getting there!
I found this article really interesting- thank you. I’m definitely guilty of only feeling like it has to be 5k or more so it’s good to read and be encouraged to do less “but differently” something to consider in the horrible, grey days!
Ooh fantastic! That's all I need from you to add you to the group. It doesn't sound like you're working to a specific event, but if you are ready then do join in with our virtual HU HM t the end of March - more details to come! Sounds like your training is going well - if you've run 11 miles before then you will definitely get your half marathon! Enjoy!!!
Thanks Linda! No specific event- just had a goal to do it in March so that would work out perfect... thank you! I really look forward to being part of a group and reading more of the articles.
Absolutely. You need to put in a request to follow the club by clicking the link in the post. I will then accept you (assuming your strava name isn't too different - if it is, pop me a message using HU chat!)
Good luck on your Half! Looking forward to you joining the group! You've done 11miles so close! Any questions fire them away. Happy to be off any assistance 😎
Thanks Windoze! Will definitely look forward to being in a group for support and have some knowledgeable people to fire questions at! Looking at your achievements I’m in good company! 😁
I think I might have to join this group as there is a chance I might get a community place in the Big Half on 25 April, if it goes ahead of course either in real life or virtually.
So I tried for a bit of variety - I fitted a NRC intervals run into a longer run last night; 90s at 5k pace, and three lots of (45s at mile pace) with a minute recovery between each, then do all that again twice. Seemed to work OK, and was pretty good workout.
My running club's monthly challenge for February is to do a 21 day running streak of >2.1 miles per day but I am not sure I'm going to manage that as even with short runs it's hard to fit in, and I prefer not running every day. So think I'll dip into the NRC repertoire and try some different interval runs, and perhaps some of the ones which stop for workouts.
Glad you enjoyed it. If you do try the daily runs, it's probably best to avoid any hard workouts and keep the runs gentle; but if you don't, then NRC has lots of variety to play with.
Week 8 done. 10 mile run done, wowsers! 10k PB on the way! I would be very happy if I didn’t hurt so much 😂. I wanted to do it in under 2 hrs and had a massive 40 seconds to spare.
I’ve learnt a couple of things. I need running tights or similar as there was chafing for the first time since very early C25K, ouch. I also don’t think I will go further than HM, it’s such a long time running (who knew?) Happy running everyone!
Hi Linda, I am not part of this group (hoping to work up to HM by the Autumn!) but finding all the information and links VERY interesting and useful- thank you very much 👍😀
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I've tended to go out at roughly the same average pace for every single run until lately but I've started trying really hard to slow my pace down on my long runs now and I've noticed that I'm coping a lot better, the one thing that's still bugging me though is my lack of "ability" to get up the hills around here (and there's a lot of them). I'm not worried about the monsters because I hike up them but I'm "giving up" sometimes on smaller ones that should be ok and I'm sure that it's like you say, all in the mind so I think it'll be helpful for me to do some shorter runs (so I'm not too tired) and add in some hill training/repeats without the worry that I've still got miles left until I get home, hopefully it'll help me on the longer runs. I've tried to run up the whole lot during a long run earlier last year and it ended badly, very badly! and I don't want to go to that "i'm going to be sick and worse" place in my mind/life ever again! lol
