Introduction
Train right for a fun, enjoyable challenge on the big day!
Beginning runner? Elite runner? Haven’t run in a long time? Either way, you can finish a half marathon.
Basic Care
Motivation
• Excited to try it!• 13.1 miles
AHEAD of youStart Line
• Proud you didn’t quit
• 13.1 miles BEHIND you
Finish Line
Goals
What’s your purpose?◦Lose weight◦Make new friends◦Challenge yourself◦Just to say, “I did it!”
Believe and Achieve
Got Shoes?
It’s the most important gear.
They are designed to fit feet with different arches, pronation, and more.
Visit a local specialty running store to find the best shoes for your feet.
Carbohydrates
Provide: vitamins, minerals, and fiber
Complex Carbs > Glucose > Energy Used
Foods: Peas, beans, whole grains, starchy vegetables, bread, legumes, rice, pasta
Unsaturated fat
Choose a good variety each day
Protective and preventive care
Food> Plaque build-up> CAD
Check out this link:http://www.dietaryfiberfood.com/fat-unsat
urated.php
Protein
Provides energy
It is the building blocks of the muscles.
High protein=healthy body & better muscle mass
Check out this link:http://
www.allina.com/ahs/healthwellness.nsf/page/Foods_Protein#meat
Recovery
Practice makes perfect◦Select a schedule and stick to it
Rest, to pass the test!◦Take non-running days just as serious.
Hydration
Drink 6-8oz of H2O every
20mins.
Weigh pre-/post-training runs
Drink H2O/Sports
Drink to restore body weight
right after run.
Injury Prevention
Use your non-running days to rest and recover.
Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes.
Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.
Pre-Training
Before you begin, you should be able to run for at least 30 minutes without stopping.
Distance is not important right now. You just need to get your body used to running.
Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.
It’s also a good idea to select a half marathon and get signed up!
Training
Mileage should gradually increase each week.
As a general rule, total weekly mileage should not increase by more than 10% from week-to-week.
Completing a run of 10-12 miles about three
weeks before the race will be enough to prepare you for the finish.
Pacing Plan
Following is a recommended beginner half marathon training schedule.
This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule.
Week Mon
Tues Wed Thur Fri Sat Sun Total
10 Week Half Marathon Training Schedule
1 3 REST 3 3 REST 4 REST 13
2 3 REST 4 3 REST 5 REST 15
3 3 REST 4 3 REST 6 REST 16
4 3 REST 5 3 REST 8 REST 19
5 3 REST 5 3 REST 10 REST 21
6 4 REST 5 4 REST 11 REST 24
7 4 REST 6 4 REST 12 REST 26
8 4 REST 5 4 REST 9 REST 22
9 3 REST 4 3 REST 8 REST 18
10 3 REST 3 Walk 2
REST 13.1 REST 21.1
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