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.
HAL HIGDON’S TRAINING PROGRAM
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
What are your training tips? Do you have a fitness goal in 2012?