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Week Mon Tue Wed Thu Fri Sat Sun

1 NA NA NA NA rest topic "levels & goals" + 2mi track UB&C

2 WT/ST Run CT Run rest topic "gear" + 3mi trail UB&C

3 WT/ST Run CT Run rest topic "nutrition" + 4mi track UB&C

4 WT/ST Run CT Run rest topic "hydration" + 5mi trail UB&C

5 WT/ST Run CT Run rest UB&C

6 WT/ST Run CT Run rest track + 6mi UB&C

7 WT/ST Run CT Run rest 6-7mi UB&C8 WT/ST Run CT Run rest 7mi UB&C

9 WT/ST Run CT Run rest 8mi UB&C

10 WT/ST Run CT Run rest track + 9mi UB&C

11 WT/ST Run CT Run rest 10mi UB&C

12 WT/ST Run CT Run rest 11mi UB&C

13 WT/ST Run CT Run rest 12mi UB&C

14 WT/ST Run CT Run rest 12mi UB&C

15 WT/ST Run CT Run rest 13mi UB&C

16 WT/ST Run CT Run rest 8mi UB&C

17 WT/ST Run CT Run rest topic+4mi track UB&C

18 WT/ST Run CT Run rest walk/rest RACE

WT Weight or strength training for minimum 30min

CT Cross training for minimum 30min

UB Upper body & core workout for minimum 30min

Run Minimum 30min

topic Discuss various topics like nutrition, hydration, gear, injury prevention, other training, stretching/wa

track Meet at a track & do some track workout before doing lap runs

trail Meet at different trails

trail

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rming up. Send topics before hand so people can come prepared w/ info &/or questions

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NameHydration

During All day

1 I could run another 13mi!

10 I cant even lift my toe

PC Post completion

ncee

(min

(min/

exertion/tiredness (1-10)

PC re ng

PC

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NutritionThings that worked for me

Before During 15min PC

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Things I could do better

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THINGS TO GET FOR TRAINING

1. Nutrition atleast 1hr before run

2. Hydration atleast 30min before run

3. Stretch/warm up before running

4. Hydrate every 10-15min during the run

5. Take in nutrition every 20-30min during the run

6. Cool down after the run

7. Bring nutrition for after run

Pace/Training

Running shoes

Some of the places will video tape or see you running & then recommend the correct shoes. Most of th

REI store anywhere

Other gear (you can buy online or same stores listed above)

Nutrition

Stretches

general

IT band

http://www.jeffgalloway.com/training/half_marathon.html

http://www.marathonrookie.com/half-marathon-training.html

http://www.rei.com/search?cat=8000&cat=8000&cat=4500188&page_size=29&cat=12090330&hist=cat

http://www.rei.com/search?cat=8000&cat=4500061&page_size=29&hist=cat%2C4500061%3AEnergy+

http://www.halhigdon.com/15Ktraining/Stretch.htm

http://runningtimes.com/Article.aspx?ArticleID=6099&PageNum=1

http://www.jeffgalloway.com/training/half_marathon.htmlhttp://www.marathonrookie.com/half-marathon-training.htmlhttp://www.rei.com/search?cat=8000&cat=8000&cat=4500188&page_size=29&cat=12090330&hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packshttp://www.rei.com/search?cat=8000&cat=4500061&page_size=29&hist=cat%2C4500061%3AEnergy+Food+and+Drinks&pageSizeRedirecthttp://www.halhigdon.com/15Ktraining/Stretch.htmhttp://runningtimes.com/Article.aspx?ArticleID=6099&PageNum=1http://runningtimes.com/Article.aspx?ArticleID=6099&PageNum=1http://www.halhigdon.com/15Ktraining/Stretch.htmhttp://www.rei.com/search?cat=8000&cat=4500061&page_size=29&hist=cat%2C4500061%3AEnergy+Food+and+Drinks&pageSizeRedirecthttp://www.rei.com/search?cat=8000&cat=8000&cat=4500188&page_size=29&cat=12090330&hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packshttp://www.marathonrookie.com/half-marathon-training.htmlhttp://www.jeffgalloway.com/training/half_marathon.html

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m have a return/exchange policy where if u try the shoes for a few days & it doesnt work for u, they will

%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packs

Food+and+Drinks&pageSizeRedirect

http://www.rei.com/search?cat=8000&cat=8000&cat=4500188&page_size=29&cat=12090330&hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packshttp://www.rei.com/search?cat=8000&cat=4500061&page_size=29&hist=cat%2C4500061%3AEnergy+Food+and+Drinks&pageSizeRedirecthttp://www.rei.com/search?cat=8000&cat=4500061&page_size=29&hist=cat%2C4500061%3AEnergy+Food+and+Drinks&pageSizeRedirecthttp://www.rei.com/search?cat=8000&cat=8000&cat=4500188&page_size=29&cat=12090330&hist=cat%2C4500188%3AHydration+Systems%5Ecat%2C12090330%3AWater-Bottle+Packs

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exchange it even if its used. Make sure they have this policy.

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Run-walk pace

Overall Goal 1/2 marathon Goal Distance

Pace Buddies

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Date 1 Date 2

Pace Distance Pace

Time

Time

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Name Email Phone City