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run me ragged: summer-time edition

Okay, training hasn't been fantastic, but it has been happening. After much faffing, researching and some consternation, I turned to my old friend and accomplished runner-geek Becky (@becky_rtw) for help and advice. As you may remember (have I told you?) I am planning to run the Cardiff Half-Marathon on October 17th. The plan she came up with is as below, and is based on that fact that I am currently running 3-4 miles per session. Rather than extending each session, which I had been expecting to do, this plan continuously builds my fitness base whilst extending my range with the long runs. I am quite excited about this, the next 16 weeks should be very interesting indeed.

4, 4, 4, 4, 4, 4, 4 4, 4, 4, 6 4, 4, 4, 6 4, 4, 4, 8 4, 4, 4, 8 4, 4, 4, 10 4, 4, 4, 6 (- 10k race) 4, 4, 4, 10 4, 4, 4, 12 4, 4, 4, 12 4, 4, 4, 14 4, 6, 4, 14 4, 6, 4, 16 4, 4, 4, 8 2, 2, 2, 13.1

I've also been advised to drop the cycling to once a week to aid recovery, adding it back in if I feel I have the energy to do so.

My weekly schedule will roughly be like this:

Monday: Rest Tuesday: Run Wednesday: Run Thursday: Cycle/rest Friday: Run Saturday: Rest Sunday: Long run

I am hoping that isolating Sunday will give me both energy for the run and recovery time afterwards. As I get fitter I 'may' substitute Rest days for light training/strength work, but one step at a time. We shall see how it goes.

The other thing that Becky pointed me at is parkrun, an organisation providing free timed weekly 5km runs. The website explains it better than I can, suffice to say it is aimed at runners of all levels. The nearest venues are in Swindon and Cardiff, although I understand Bristol has two proposals going through that are currently embroiled in council red tape. Hopefully they will shake loose soon. Either way, have a look, register and have a go.

Thanks to Becky for the initial guidance, I feel more confident having discussed it with someone I know and trust, who also happens to be a keen and enthusiastic runner. I am sure more guidance will be sought as time goes on.

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