LET IT BEGIN!

TRAINING PLAN WEEKS 1 - 4

Here we are! 12 weeks until race day. Are you nervous? Good! Nervous energy is a good thing and just what you need to get off to a great start and keep your motivation high.

This plan is designed for a beginner runner who has never completed a half-marathon. It’s best if you have some level of basic fitness and can already run up to 3 or 4 miles in one session, but those of you who have yet to take a single running step can follow this plan as well! As written, you will be running four days a week with two days of cross-training and one rest day.  On the last day of week 4 you will see that I've included a 5K race or a 3 mile time trial.  Use the race or time trial as a test of your fitness level and practice taking fluids while you run.

If you'd rather run by time and not distance, translate the chart into minutes by assuming a 10 minute per mile pace, even if your pace differs from that. For example, a 3 mile run would translate to a 30 minute run and a 6 mile run would translate to a 60 minute run. 

Long Runs: The meat of any half-marathon training plan is the long run, which will prepare you physically and mentally to complete 13.1 miles. The gradual increase in mileage of these runs is the key to any training program. These runs are scheduled for Sundays beginning for 4 miles and peaking at 11 miles.  If you prefer to have your long run on a different day, try to keep its timing within your training week consistent and remember to give yourself a rest day on the following day. Don't be afraid to incorporate some walking into the long runs. Many people find this an efficient and effective way to train and race! 

Rest: Take your rest days seriously. Rest is just as important to a training plan as the running!

Cross-Training: Cross-training can include any physical exercise that is NOT running. Great options for cross-training are biking, yoga, walking or swimming because they are non or low impact and give your running joints and muscles a nice break. Cross-training is optional, but highly encouraged!

Strength Training: While I have not explicitly included strength training within the plan, it’s always a good idea to include if you have the time.  Strength workouts can be included on running days, but are probably best suited for non-running days.  This will be covered more in-depth in a future blog post.

Pace: Don’t worry about it! Do all your runs at a comfortable effort. If you are running with a partner or a group, you should be able to carry on a conversation without gasping for breath.

Questions? Leave them as a comment after the post!

Run for your lives,

Bree