This half marathon training program assumes that you already have a base training level, meaning that you are exercising at least 30 minutes (continuously) for a minimum of 3 days a week. Please consult with your doctor before beginning any new training program.
You may choose to run, walk, or mix walking and running. The walk/run option means that you have chosen a walk/run interval rhythm and will be consistent in your use of this technique in your training. Ask about this technique if you have questions.
Here are the basics for your daily training. In our case we are setting the Oakland Half Marathon as our goal. It will be held on March 24 in 2013. Good luck!
Week 1 of 12 Goal – Build Strength and Endurance
Monday REST (This assumes that Sunday is your longest run and you are resting the day after)
REST means no heart rate raising, muscle fatiguing activity. This doesn’t mean that you can’t get out and move. A family hike, bike or swim with friends, or some recreational bird watching. These are moving but you ain’t in training mode, OK? Rest is truly essential for good training.
Tuesday 30 – 60 minutes of core, strength, and flexibility training
Core, strength, and flexibility describes the alternate muscular systems that don’t get used equally when you are running. A boot camp or strength class at your local gym might just do the trick. The emphasis is on crunches, planks, push-ups, balance for upper and lower body, not using the same muscles in the same way as when running.
Wednesday Track Workout or 30 minute hill workout with additional 5 – 10 minute warm-up and cool-down.
Not sure what to do on the track? I recommend 52 Weeks of Track and Speed, available as a download. Here is the link http://bookstore.booktango.com/Products/SKU-000607089/52-Weeks-of-Track-and-Speed-Workouts.aspx
Thursday REST – same as Monday
Friday 30 minutes of running, walking, or combination at a steady pace. If you are already pretty strong, then try to make 25 of your 30 minutes FAST!
Saturday 30 – 60 minutes of core, strength, and flexibility training or REST
This will be determined by how you feel. Remember tomorrow is your longest workout of the week and will continue to get longer each week.
Sunday 60 minutes of running, walking or combination (5 min warm-up, 55 min easy)
Total time walking or running for the week _______________. Good job!
Coach Stephanie Atwood has been coaching for more than 30 years and running for even longer. She is a competitive runner, still, and is founder of Go WOW Team, a women’s training program and fitness club for all ages and athletic 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.