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

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Jan 2019
11:17am, 14 Jan 2019
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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!
Jan 2019
11:20am, 14 Jan 2019
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Lizzie W
Have you looked on Hal's website for session descriptions?
Eg halhigdon.com
Jan 2019
11:24am, 14 Jan 2019
5253 posts
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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! :-)
Jan 2019
11:26am, 14 Jan 2019
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Lizzie W
I'm sure someone can pitch in with some suggestions too. :-)
Jan 2019
12:47pm, 14 Jan 2019
2027 posts
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Fitz
Stretch out and weights (ish)...
https://www.youtube.com/watch?v=p4VZFYjhvtE
Jan 2019
3:59pm, 14 Jan 2019
5254 posts
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HermanBloom
Another dumb question. If, in theory, you don't stretch cold muscles, I guess I do the strength/weight bit first, then stretch?
Jan 2019
5:40pm, 14 Jan 2019
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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. :)
Jan 2019
4:00pm, 15 Jan 2019
5255 posts
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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.
Jan 2019
4:05pm, 15 Jan 2019
30082 posts
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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
Jan 2019
10:55am, 16 Jan 2019
5256 posts
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HermanBloom
Oh man, I had that three on the Watch list for about three years :-) Will get it back on the list, thanks Happy!

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