Since I shared that I’m putting together my own training plan for Bacchus Half Marathon in September a few people have asked if I would share my plans. Normally I’m reluctant to share training plans I’ve put together myself, I’m not a coach and I don’t want anyone to hurt themselves following something I’ve put together myself. However, I’ve hacked this one together from some very reliable sources - Brigham and Women’s Hospital’s return to running programme, and Robin Arzon’s book Shut Up And Run (you can read my review here) - so I feel a bit more comfortable putting my plans out there.
This plan is designed for me, and where I’m at as a runner might be different to where you’re at. If you're new to running this might not be the best plan for you, and if you’re coming back from injury please chat to the team you’re working about what approach they think would be best for you. Robin says it best really:
If it doesn’t feel right, then don’t do it!
Blindly following any training plan is stupid. Yes, you will be uncomfortable and probably sore. No, you shouldn’t run with the flue or a bone sticking out of your leg. Training plans are not static. If your best day to rest is different than prescribed, then change your training to make it work. The training you make time for is infinitely better than the training that falls off because the plan doesn’t fit with your schedule. Remember, it’s ok to take additional rest days, but take the rest you need, not the rest you want. There’s a difference.
Right, let’s get into it!
XT = cross training (i like to take a spin class or strength train), RP = race pace
The first three weeks of this plan are all about walk/run intervals. Because I’ve been injured I want to take things slowly and make sure I don’t over do things before I’m even really started. I’ve also kept most of my long runs as run/walk, something Charlie inspired me to do after she shared she was walking for a minute for each mile of her long runs, which should keep my pace down and mean I’m a bit kinder to my body.
The easy runs I’ve put in this plan are exactly that - EASY. I like how Robin explains what it means to run easy:
when you can pass the talk test. Can you sing a verse of your favourite song or talk to a friend during the run? Good. Maintain that conversational pace throughout the entire run. You don’t want to burn out early.
Intervals/hills were some of my very favourite sessions when I was training for The Speed Project, and I’m excited to incorporate them into training for Bacchus, once I am a bit fitter and stronger! I’m still thinking about exactly what these workouts will look like, but I will share them once I’ve got it nailed. Prepare to sweat and feel awesome!
Finally, recovery. I am all about yin yoga at the moment. I find it calms my nervous system and opens up my body in a way no other yoga practice does, so I’m planning to incorporate at least one session a week.
So there you go, my plan to get back up and running in 12 weeks! Let me know what you think!
* images: Anna Rachel Photography
* my trainers were GIFTED by 361 Europe.