I just want to take 5 minutes to thank everyone that sponsored me to run 13.1 miles on Sunday 22nd March 2015 in the surrounding areas of Welwyn Garden City, Hertfordshire. It was a great personal achievement and has certainly inspired me to take part in other charity runs through the year… I might even consider the London Marathon one day!
Together we raised an amazing £530 for the Tilinanu Orphanage, Malawi. This is a great charity and is part of Love Support Unite Africa. The total amount will help to house, feed and educate the boys and girls of the orphanage so a really big thanks to all of you from the team at Lucy Bee.
A few of you have asked me about my training schedule so I thought I could break it down into a simple plan in case any of you feel like a challenge in this coming year.
So, I began by spreading my training over an 8 week plan. A spreadsheet helped me to keep note of my progress, where I would record each week the miles I had walked/ran, also the food I was eating. Before I started training for the half marathon, I enjoyed lengthy dog walks, daily, also attended yoga and spinning classes, so felt my fitness was fairly good and that I lead an active lifestyle. Please bare this in mind before signing up for a marathon using my plan as your training guide.
Weeks 1 – 2 consisted of fast walking for around 5/6 miles, 3 to 4 times a week. This was easy for me as I would naturally be walking my dog, Tess, on these days each week anyway. It was just a case of speeding up pace and walking a little further than I normally would (plus Tess loved the extra exercise!) This can be time consuming though, so I found early mornings or late evenings were best and wouldn’t disturb my day, especially when you work during the week.
Week 2 – 3 was a combination of fast walking and gentle jogging (1 fast walk one day and a constant jog the next), again for around 5/6 miles and 2 to 3 times a week. During this time, it is very important that you eat right. A healthy diet is key to fuelling your body so that you are able to exercise on a regular basis without feeling fatigued and lethargic.
Week 3 – 4 I started to extend the distance I was running and instead of a walk/run plan, I only ran but at a slow pace. I started to work on breathing techniques, so breathing in through my nose and out through my mouth, this helped to control my breathing to prevent me from getting a stitch too.
Week 4 -5, again I continued running this week and started to pick up the pace. I aimed for a distance of around 8-10 miles but only once during this week. As much as training for a marathon is important, it is also just as I important to make sure you’re body rests and your muscles can recover when running any long distance. I found regular stretching the best thing for me.
Week 5 – 6 was pretty much a repeat of the previous week but I introduced swimming which was great. Swimming can help to build longer, leaner muscles so is great to vary you’re exercise regime if you can. So this week I ran once (8 miles at a faster pace) and swam once (I can’t remember in lengths but I swam for around 30 minutes in front crawl).
Week 6 – 7 I continued with my swimming. This week I visited the pool twice and went for a 12 mile run over the weekend with Tess whilst maintaining a balanced healthy diet. I can’t stress to you enough how important it is to make sure you eat the right foods during training and found Lucy Bee my staple. I love Lucy Bee mostly in the mornings. Whether I have a teaspoon my porridge, smoothie or a bullet proof coffee, I just can’t leave the house without my daily intake!
Week 7 – 8 it’s time to recover and prepare for the big day! Swimming is also great in the week building up to your run but try not to overdo it. You need time to relax and restore your muscles as well as your mind. I found by this point, a gentle stretch here and there was all I needed and even enjoyed a Lucy Bee massage on one or two occasions!
Overall, I found this plan worked great for me. I’m not a personal trainer or educated in fitness terms so this is just my guide that I found worked for me - I’m sure you will all have your own ideas. Good luck to any of you that take part in any marathon across the year. Please don’t forget to share your story with us, we would love to hear about your experience!
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Members of the Lucy Bee team are not medically trained and can only offer their best advice. Any information provided by us is not intended to diagnose, treat, cure or prevent disease.
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