Set a Goal! Say it Out Loud! Put it in Writing!

I am not a runner. I used to be a runner, sometimes twice a day – before my knees and hips started making me feel like an old woman before my time. I run a little now. I run sprints and suicides when I teach bootcamp classes. I run Tabatas on the treadmill. I run the short distances to complete Sprint Triathlons. I do not run distances. Running a marathon has never been on my “bucket list”. I love what my “runner” friends can do! I love that they are out there running miles and miles and seem to always have a goal, a race, an event for training. I think one of the very best things for anyone with fitness goals is to have an event, a race or something to make you train and meet that goal. During the past year I have had a little thought or voice in the back of my head, and now in this new year, that I should run a half-marathon. A mere 13.1 miles.

I planned on doing this during the Fall, but let family stuff get in the way. Now I have mentioned it to a few friends and we are set for a half marathon in March. Looks as if I cannot back out now. I’ve voiced that thought and now I have put it in writing. The only thing left to do is actually do the running!

One of my friends asked me about a training plan. While I am not really good at following set plans, I will give it a try. Here are a couple of different options for any of you who want a schedule and can come join us this Spring OR have another race date set in mind. Go ahead! Say you’ll do it! Run, walk or do both, just get moving-

The following schedules are for 9 – 12 weeks of training before the event. The first schedule is for beginner or novice runners who do exercise to some degree and have a level of fitness. The second schedule is from the Galloway Method which follows a run and walk manner. Look at each and decide what works for you and your fitness level and goals.

(*As always, check with your physican before beginning a new exercise routine*)

Hal Higdon has a great website with different training schedules depending on the runner’s fitness level and running ability. Below is one of his schedules for a beginner training for a half marathon distance.
credit: http://www.halhigdon.com/halfmarathon/

HAL HIGDON’S TRAINING PROGRAM
HALF MARATHON

Jeff Galloway developed an injury-free marathon training program in 1978 and has authored tons of Runner’s World articles used by thousands of runners. His schedules have allowed runners to follow his RUN-WALK-RUN, low mileage, three-day, schedules which have insured that almost anyone can complete a marathon. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise…
The following Galloway Method program is designed for those who have been doing some running or walking for a few weeks.

This is the minimum that Galloway finds necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but with care. Here are other tips he offers:

1. I don’t recommend that first-time half marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.

2. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.

3. (Runners) What is my current level of performance? After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the half marathon itself, I don’t recommend running this fast—run at the training pace that was comfortable for you on your last long runs.

**He also urges you to take a rest day after a long run day!**

For more information on the Galloway Method and other tips look at his website: http://www.jeffgalloway.com/index.html

HALF MARATHON TRAINING SCHEDULE FOR RUNNERS AND WALKERS

There you have it. Two training schedules to help you meet your goals! Take some time to find an event, sign up and plan your training. Most importantly, have fun!

What are your training tips? Do you have a fitness goal in 2012?

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