Is 2013 your year to complete a half marathon? Is it time to add some speed to what you’ve already accomplished? Or, is it your year to make the leap from 6 miles (10K) to 13 miles?
The New Year is a great time to start training, whatever your personal goal. Now you also have a professional coach on hand to guide you through the process. We’ll start this training today and continue for 12 weeks – ONE STEP AT A TIME.
Each week we’ll add a new segment of training with the WHAT, HOW, and WHY included from somebody who cares and who has more than 30 years of experience running and
Today’s lesson is putting the preliminary pieces in place. In other words, let’s get our plan together before we jump head on into the training abyss.
You can train a lot and get nowhere. Or you can train with a purpose and make progress much faster than you might have imagined.
Basic Equipment Needed:
- Digital watch
- Running shoes
Pre-training Day 1 – take yourself out to a track or mark off a 2 mile course in your neighborhood, flat, if possible, as much like a track as possible. Warm up by walking or jogging for 5 – 10 minutes.
Add some jumping jacks, marching legs and butt kicks. Add some leg swings back and forth and sideways. Finally flap those arms as if you were a bird. 10 – 20 of each exercise will get you warmed up a bit and ready to move harder. Now move for 2 miles as fast as you can! This is 8 laps on a track. Time yourself with your digital watch. Make sure you complete the full 2 miles.
- What was your time?
- What was your pulse when you finished?
Write down your time and today’s date. We will use this time as a base for your training. Now go to the link at http://www.scrunners.org/calculator and enter your 2 mile time to get some beginning training paces. Pretty cool eh? So your training pace actually depends on how far you are going and what you are trying to accomplish with that specific workout.
One of the best things about this pace information is that, you understand as you increase the distance of your training, your time will be slower for each mile.
Many people assume they have to keep up that 2 mile pace for their other races. NOT TRUE! Usually, if you run a race really hard, you will not be able to maintain a short race pace for a long race. Pure and simple.
Your first week’s half marathon training program will be following soon. Stay tuned…
Coach Stephanie Atwood, M.A. USATF, RRCA, NASM has been coaching for more than 30 years and running for even longer. She is founder of Go WOW Team, an award winning women’s training program for all abilities, both runners and walkers. Coach Stephanie also started Bay Area Women’s Racing Federation, for women who want to run fast and compete often.