Friday, August 14

Getting in Shape Series: Beginner Runner Training.....

So, it's time for an update on my running progress. I wrote a few weeks ago about my fear of running and my joining a running club....well I am pleased to report that things are going great. I had originally signed up for a half marathon on September 20th but with a business trip and vacation time scheduled, I felt this was maybe pushing myself a little too much. So I've signed up for a 1/2 in my area in Mid-November. This will give me plenty of time to train.

I found this awesome Beginner Half-Marathoner training program on the website -- This program does a great job of getting you into shape to run your first (in my case first-in-a-long-time) half marathon. They recommend being able to run for 30 minutes non-stop before starting.

Here it is:

This beginner half marathon training program assumes you have been running
consistently for at least 4-6 weeks and can run for at least thirty minutes without stopping
before beginning the program. Do not run more than two consecutive days when
following this schedule.

10-Week Half Marathon Training Schedule

Week Mon Tue Wed Thu Fri Sat Sun Total
1 3 Rest 3 3 Rest 4 Rest 13
2 3 Rest 4 3 Rest 5 Rest 15
3 3 Rest 4 3 Rest 6 Rest 16
4 3 Rest 5 3 Rest 8 Rest 19
5 3 Rest 5 3 Rest 10 Rest 21
6 4 Rest 5 4 Rest 11 Rest 24
7 4 Rest 6 4 Rest 12 Rest 26
8 4 Rest 5 4 Rest 9 Rest 22
9 3 Rest 4 3 Rest 8 Rest 18
10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1


Note: The program was in an excel file so I can't make it show up lined up right. But click on this link to download it as a PDF file. Scroll down to the bottom for the workout chart and there are lots of other great tips for preparation, hydration, and nutrition as well.

This is a really good beginner program with the goal being FINISHING!!! There is no emphasis on building speed etc. However, if you do know that the course has alot of hills, I would recommend incorporating up and down hill workouts into your weekly runs. This helps build endurance, is great for the bootie/thigh jiggle, and makes certain your body is not "surprised" on race day. This program also has a taper build into it. Also, in week 10 the 13.1 miles is actually the half you signed up to run. Also, instead of starting on a Monday as this suggests, I get a calendar and count back from the race date to 10 weeks before so that I can stay on target with the workouts.

Wish me luck!


No comments:

Post a Comment