Very dumb question. My training plan says Stretches and Weights. I don't know what to do for that.

3 watchers

HermanBloom Jan 2019 11:17am, 14 Jan 2019 5,252 posts	0 HermanBloom Hi all, Haven't used a training plan for over five years I think, and then it was "run a lot of times a week and one session do cross-fit/swim" for the marathon. After surgery/kids/life blah blah I have signed up for the Berlin Half. I am able to bimble around 10ks on very erratic training but I know this will not fly (or crawl) for a Half. it is in 12 weeks, it starts today (did a 10k race yesterday so at least at this stage I am ahead of the game!) I used the Hal Higdon Novice Half plan, that a Fetchie kindly uploaded to the training plans section of here. I have run a couple of races at this distance in the past but as far as I am concerned I am starting from scratch when going past 10 (Great South aside and I needed to run/walk the last two miles of that). I have planned my warm-up races, long runs (mostly), got permission from Mrs Bloom for all this time away from the family and was all set (though I don't know what I will do for the non-running session). And then I looked at today and it says Stretches and Weights. I feel really dumb for asking but I have no idea what that really means. Do I just google a stretching session and run it? How long for? I have some hand dumbells I think I can dust off but again do I google something and then use that, and how long for? Outside of warm-up and down stretches for runs, and post hip surgery strength exercises for a month or two, I haven't really done any of this stuff before. I feel like a relatively experienced runner these days but because of the ad hoc nature of life these past five years I guess I haven't really looked at what to do when "regularly" training. Sorry, long-winded post. Thread title says it all, please help!
Lizzie W Jan 2019 11:20am, 14 Jan 2019 19,465 posts	0 Lizzie W Have you looked on Hal's website for session descriptions? Eg halhigdon.com
HermanBloom Jan 2019 11:24am, 14 Jan 2019 5,253 posts	0 HermanBloom Ok that is weird. After seeing the plan on here I did then go to the Higdon website but when I tried to find it it only gave me the pay gate. Well first reply and think that has solved it, feel extra dumb now, but thankyou!
Lizzie W Jan 2019 11:26am, 14 Jan 2019 19,466 posts	0 Lizzie W I'm sure someone can pitch in with some suggestions too.
Fitz Jan 2019 12:47pm, 14 Jan 2019 2,027 posts	0 Fitz Stretch out and weights (ish)... https://www.youtube.com/watch?v=p4VZFYjhvtE
HermanBloom Jan 2019 3:59pm, 14 Jan 2019 5,254 posts	0 HermanBloom Another dumb question. If, in theory, you don't stretch cold muscles, I guess I do the strength/weight bit first, then stretch?
Garfield Jan 2019 5:40pm, 14 Jan 2019 10,012 posts	0 Garfield If you're at a gym, do a 5 min warm up jog on the treadmill or exercise bike to get the HR up, then hit the weights.
HermanBloom Jan 2019 4:00pm, 15 Jan 2019 5,255 posts	0 HermanBloom Ah, no gym for me. Don't have the time/cash. Strictly parkruns, club/solo running and them some stretches at home for the plan.
HappyG(rrr) Jan 2019 4:05pm, 15 Jan 2019 30,082 posts	0 HappyG(rrr) Best resource for information on running and the supporting exercises...? FetchEveryone.com! fetcheveryone.com/viewtopic.php?id=47833 There are loads of links down the sidebar in that thread! G
HermanBloom Jan 2019 10:55am, 16 Jan 2019 5,256 posts	0 HermanBloom Oh man, I had that three on the Watch list for about three years Will get it back on the list, thanks Happy!