The plan is split into four parts, outlined below. And you'll work on developing your speed by taking on a wide variety of fun Speed Runs. Running a half marathon is far from impossible for most healthy individuals, but does require careful training. Woo! But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. Beginners, who have gotten their introduction to road running in a 5-K or 10-K, can look to the half as the next step upward. It is only a guide. Ironman 70.3 detailed training plan.xlsx - Microsoft Excel Online. RW's 12-week sub-2:00 Half-Marathon training plan. Beginner Marathon Advanced Marathon Beginner Half Mararthon Advanced Half Marathon Couch Potato 10k For Personal Coaching or more options: Visit Hansons Coaching Services The numbers and training schedule are based on Jeff Galloway’s marathon training schedule. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Hold that peak only for a minute or two. Therefore this 32 Week Marathon Training Schedule aims to: help any runner reach the marathon finish line It could be swimming, cycling, walking, cross-country skiing, snowshoeing, or even some combination that could include strength training. (See below). If you have an important business meeting on Thursday, do that workout on Wednesday instead. Easy Runs: The runs on Tuesdays and Thursdays and sometimes Saturdays are designed to be done at a comfortable pace. Email: excel@runningexcels.com, Store Hours For those who already have a regular running background it is possible to prepare for your first marathon in a 16 week marathon training program. Best Thermogenic Pre Workout for Weight Loss, Half Marathon Training Program Spreadsheets, 10 Most Popular Powerlifting Programs of 2018, Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets, 8 Week Hypertrophy Specific Training Program Spreadsheet (HST), 10K Training Program Spreadsheet for Novices, Best Essential Amino Acid (EAA) Supplements. Be realistic about your fatigue level–particularly in the closing weeks of the program–and don’t be afraid to take an extra day off now and then. To be clear , this is a strength training plan to be used in conjunction with a running plan . Microsoft Excel sheet [92.5 KB] Download Instructional Video Running - Training Log and Analysis Video Flash format Running - Training Log and Analysis Vide[...] swf File [4.8 MB] Follow Josh's Facebook groups: And I usually cool down afterwards by doing half the warm-up distance. Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Microsoft Excel sheet [92.5 KB] Download Instructional Video Running - Training Log and Analysis Video Flash format Running - Training Log and Analysis Vide[...] swf File [4.8 MB] The 12-week half-marathon training guide. A 16-week training plan for complete beginners, if you’re new to running but gearing up for your first marathon, this training plan will get you round, with some run-walk breaks. Notice I used the word “substitute.” Usually it’s not a good idea to add cross-training, particularly hard cross-training, to an existing schedule under the mistaken belief that it will make you stronger. You will be able to run the long runs on the weekend better–and limit your risk of injury–if you rest before, and rest after. It’s wise to stretch every day, particularly after you finish your run. Half-Marathon Training Plan. Half Marathon: Week 10: Cross: 4 m run: 8 m run: 4 m run: Rest: 8 m pace: 17: Week 11: Cross: 5 m run: 8 m run: 5 m run: Rest: 8 m run: 18: Week 12: Cross: 5 m run: 5 m run: 5 m run: Rest: 8 m pace: 13: Week 13: Cross: 5 m run: 8 m run: 5 m run: Rest: 5 m pace: 20: Week 14: Cross: 5 m run: 5 m run: 5 m run: Rest: 8 m run: 12: Week 15: Cross: 5 m run: 8 m run: 5 m run: Rest: 5 m pace: 20: Week 16: Cross: 5 m run: 6 m … And in the final week, you get to run 13.1 miles in the race itself. The running program is built for beginner- and intermediate-level trail runners, offering a training plan for the 5K, 10K and half marathon distances. Sports and Ortho, 10328 S. Western Ave. They probably can point you to some accurately measured courses for your workouts. Don't. I’m up to 19 miles on my long run and loving it. Factor #3: Nutrition/Fueling. Plug in whatever races look interesting from your local area wherever they fit in your schedule. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. For the half-marathon, I find it is much better to run on the slow end for the pace range and to do more volume in the workout than it is to run faster but shorter. Stretch & Strength: Mondays and Thursdays are days on which I advise you to spend extra time stretching–and do some strength training too. Join our club of happy runners and be a part of something amazing! A 16-week strength training plan for marathon runners: Much more information is contained in my book, Hal Higdon’s Half Marathon Training, published by Human Kinetics. The 20 week half marathon training schedule can be used for running or walking. Pace: A lot of runners look at my training schedules and ask, “What do you mean by ‘pace? You'll work on becoming stronger by building endurance with Long Runs and Recovery Runs. Then measure the course either by car or bicycle or GPS watch. 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