sample half marathon training

Download Sample Half Marathon Training

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  • 8/8/2019 Sample Half Marathon Training

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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

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