Sample Half Marathon Training

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<ul><li><p>8/8/2019 Sample Half Marathon Training</p><p> 1/11</p><p>Week Mon Tue Wed Thu Fri Sat Sun</p><p>1 NA NA NA NA rest topic "levels &amp; goals" + 2mi track UB&amp;C</p><p>2 WT/ST Run CT Run rest topic "gear" + 3mi trail UB&amp;C</p><p>3 WT/ST Run CT Run rest topic "nutrition" + 4mi track UB&amp;C</p><p>4 WT/ST Run CT Run rest topic "hydration" + 5mi trail UB&amp;C</p><p>5 WT/ST Run CT Run rest UB&amp;C</p><p>6 WT/ST Run CT Run rest track + 6mi UB&amp;C</p><p>7 WT/ST Run CT Run rest 6-7mi UB&amp;C8 WT/ST Run CT Run rest 7mi UB&amp;C</p><p>9 WT/ST Run CT Run rest 8mi UB&amp;C</p><p>10 WT/ST Run CT Run rest track + 9mi UB&amp;C</p><p>11 WT/ST Run CT Run rest 10mi UB&amp;C</p><p>12 WT/ST Run CT Run rest 11mi UB&amp;C</p><p>13 WT/ST Run CT Run rest 12mi UB&amp;C</p><p>14 WT/ST Run CT Run rest 12mi UB&amp;C</p><p>15 WT/ST Run CT Run rest 13mi UB&amp;C</p><p>16 WT/ST Run CT Run rest 8mi UB&amp;C</p><p>17 WT/ST Run CT Run rest topic+4mi track UB&amp;C</p><p>18 WT/ST Run CT Run rest walk/rest RACE</p><p>WT Weight or strength training for minimum 30min</p><p>CT Cross training for minimum 30min</p><p>UB Upper body &amp; core workout for minimum 30min</p><p>Run Minimum 30min</p><p>topic Discuss various topics like nutrition, hydration, gear, injury prevention, other training, stretching/wa</p><p>track Meet at a track &amp; do some track workout before doing lap runs</p><p>trail Meet at different trails</p><p>trail</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 2/11</p><p>rming up. Send topics before hand so people can come prepared w/ info &amp;/or questions</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 3/11</p><p>NameHydration</p><p>During All day</p><p>1 I could run another 13mi!</p><p>10 I cant even lift my toe</p><p>PC Post completion</p><p>ncee</p><p>(min</p><p>(min/</p><p>exertion/tiredness (1-10)</p><p>PC re ng</p><p>PC</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 4/11</p><p>NutritionThings that worked for me</p><p>Before During 15min PC</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 5/11</p><p>Things I could do better</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 6/11</p><p>THINGS TO GET FOR TRAINING</p><p>1. Nutrition atleast 1hr before run</p><p>2. Hydration atleast 30min before run</p><p>3. Stretch/warm up before running</p><p>4. Hydrate every 10-15min during the run</p><p>5. Take in nutrition every 20-30min during the run</p><p>6. Cool down after the run</p><p>7. Bring nutrition for after run</p><p>Pace/Training</p><p>Running shoes</p><p>Some of the places will video tape or see you running &amp; then recommend the correct shoes. Most of th</p><p>REI store anywhere</p><p>Other gear (you can buy online or same stores listed above)</p><p>Nutrition</p><p>Stretches</p><p>general</p><p>IT band</p><p>http://www.jeffgalloway.com/training/half_marathon.html</p><p>http://www.marathonrookie.com/half-marathon-training.html</p><p>http://www.rei.com/search?cat=8000&amp;cat=8000&amp;cat=4500188&amp;page_size=29&amp;cat=12090330&amp;hist=cat</p><p>http://www.rei.com/search?cat=8000&amp;cat=4500061&amp;page_size=29&amp;hist=cat%2C4500061%3AEnergy+</p><p>http://www.halhigdon.com/15Ktraining/Stretch.htm</p><p>http://runningtimes.com/Article.aspx?ArticleID=6099&amp;PageNum=1</p>http://www.jeffgalloway.com/training/half_marathon.htmlhttp://www.marathonrookie.com/half-marathon-training.htmlhttp://www.rei.com/search?cat=8000&amp;cat=8000&amp;cat=4500188&amp;page_size=29&amp;cat=12090330&amp;hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packshttp://www.rei.com/search?cat=8000&amp;cat=4500061&amp;page_size=29&amp;hist=cat%2C4500061%3AEnergy+Food+and+Drinks&amp;pageSizeRedirecthttp://www.halhigdon.com/15Ktraining/Stretch.htmhttp://runningtimes.com/Article.aspx?ArticleID=6099&amp;PageNum=1http://runningtimes.com/Article.aspx?ArticleID=6099&amp;PageNum=1http://www.halhigdon.com/15Ktraining/Stretch.htmhttp://www.rei.com/search?cat=8000&amp;cat=4500061&amp;page_size=29&amp;hist=cat%2C4500061%3AEnergy+Food+and+Drinks&amp;pageSizeRedirecthttp://www.rei.com/search?cat=8000&amp;cat=8000&amp;cat=4500188&amp;page_size=29&amp;cat=12090330&amp;hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packshttp://www.marathonrookie.com/half-marathon-training.htmlhttp://www.jeffgalloway.com/training/half_marathon.html</li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 7/11</p><p>m have a return/exchange policy where if u try the shoes for a few days &amp; it doesnt work for u, they will</p><p>%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packs</p><p>Food+and+Drinks&amp;pageSizeRedirect</p>http://www.rei.com/search?cat=8000&amp;cat=8000&amp;cat=4500188&amp;page_size=29&amp;cat=12090330&amp;hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packshttp://www.rei.com/search?cat=8000&amp;cat=4500061&amp;page_size=29&amp;hist=cat%2C4500061%3AEnergy+Food+and+Drinks&amp;pageSizeRedirecthttp://www.rei.com/search?cat=8000&amp;cat=4500061&amp;page_size=29&amp;hist=cat%2C4500061%3AEnergy+Food+and+Drinks&amp;pageSizeRedirecthttp://www.rei.com/search?cat=8000&amp;cat=8000&amp;cat=4500188&amp;page_size=29&amp;cat=12090330&amp;hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packs</li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 8/11</p><p>exchange it even if its used. Make sure they have this policy.</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 9/11</p><p>Run-walk pace</p><p>Overall Goal 1/2 marathon Goal Distance</p><p>Pace Buddies</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 10/11</p><p>Date 1 Date 2</p><p>Pace Distance Pace</p><p>Time</p><p>Time</p></li><li><p>8/8/2019 Sample Half Marathon Training</p><p> 11/11</p><p>Name Email Phone City</p></li></ul>

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