Hal Higdon Training Programs. Half Marathon Training Guide - Intermediate 2. A Half Marathon Training Walking Program is a good route to take for those who want to bump up their exercise, maybe ease into running later on, or even just to get. WEEK 11 50 minutes 45 minutes ElliptiGO 48 minutes 45 minutes ElliptiGO Rest 10 miles Rest Run 4 min/Walk 1 min 15-20min Strength Training Run 4 min/Walk 2 min 15. A half marathon with run-walk intervals. WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. HALF MARATHON WALK TRAINING SCHEDULE INTRODUCTION. Sunday CADBURY MORO HALF MARATHON WALK 9 SEPTEMBER 2012 *Start this walk at 9.30 a.m. Run Walk Half Marathon Training Program
With the publication of my latest book, Hal Higdon's Half Marathon Training, I added a new intermediate schedule. Previously, there was only one, titled . These two intermediate schedules exist in a parallel universe, the same level of difficulty. They are part of the logical progression upward from Novice through Intermediate to Advanced. Here is how to use Intermediate 2 to run your best half marathon. The terms used in the training chart are somewhat obvious, but let me explain what I mean anyway. Further information is are included in my interactive training programs available through Training. Peaks, where I send you daily emails telling you what to run and how to train. Don't worry about how fast you run these workouts. If training with a friend, you should be able to hold a conversation. For those wearing heart rate monitors, your target zone should be between 6. Distance: The training schedule dictates workouts at distances, from 3 to 1. Don't worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Or talk to other runners. They probably can point you to some accurately measured courses for your workouts. Stretch & Strength: It's wise to stretch every day, particularly after you finish your run. And don't forget to stretch while warming up for your hard runs on Wednesdays. Strength training could consist of push- ups, pull- ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Rest: Rest is as important as the runs. 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. 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. Long Runs: The key to getting ready to finish a half marathon is the long run, progressively increasing in distance each weekend. Over a period of 1. And in the final week, you get to run 1. The schedule below suggests doing your long runs on Sundays. You can do them Saturdays, if more convenient, but it is easier to do a long run the day after a pace run, than the day beforea. Walking: Walking is an excellent exercise that a lot of runners overlook. I don't specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. In coaching marathon runners, I usually recommend that they walk through the aid stations to allow them to drink more. Racing: Most experienced runners enjoy racing, so I've included three races during the training period: one every third week, building from 5- K to 1. K to 1. 5- K. There is nothing magic about those particular distances. Plug in whatever races look interesting from your local area wherever they fit in your schedule. You can use races to test your fitness and predict your finishing time in the half marathon and what pace to run that race. Speedwork: If you want to run fast, you need to train at a fast pace several days a week. This training schedule for Intermediate 2 runners alternates interval running with Tempo Runs. An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 4. Walk or jog between each repeat. The best place to run 4. Run the 4. 00s at about your pace for 5- K, or 1. K. For more information on speed training, see my book, Run Fast. Tempo Runs: This is a continuous run with a buildup in the middle to near 1. K race pace. A Tempo Run of 3. The pace buildup should be gradual, not sudden, with peak speed coming about two- thirds into the workout. Hold that peak only for a minute or two. The times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly. Pace: A lot of runners look at my training schedules and ask, . Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 1. 0, for example, I ask you to do . My usual warm- up is to jog a mile or two, sit down and stretch for 5- 1. And I usually cool down afterwards by doing half the warm- up. Cross- Train: Mondays are for what I often identify as “dynamic rest.” In this case, cross- training. What form of cross- training works best? It could be swimming, cycling, walking, cross- country skiing, snowshoeing, or even some combination that could include strength training. Don’t push too hard. Juggling: Don't be afraid to juggle the workouts from day to day and week to week. If you have an important business meeting on Thursday, do that workout on Wednesday instead. If your family is going to be on vacation one week when you will have more or less time to train, adjust the schedule accordingly. If this means running hard on successive days, so be it. Program in an extra day of rest to compensate, when needed. Be consistent with your training, and the overall details won't matter. Here is your Intermediate 2 half marathon training program. Also, consider signing up for the interactive program from Training. Peaks for more detailed information on what to run each day and tips for your training. Training to improve your half. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. K pace. 3 m run. Rest. Rest. 3 m pace. 6 m run. K pace. 3 m run. Rest. Rest. 5- K Race. 44. Rest. 3 m run. 7 m run. K pace. 3 m run. Rest. Rest or easy run. Rest. 10- K Race. Rest. 4. 5 m run. K pace. 3 m run. Rest. Rest. 5 m pace. 10 m run. K pace. 3 m run. Rest or easy run. Rest. 15- K Race. Rest. 5 m run. 45 min tempo. Rest. 5 m pace. 11 m run. K pace. 3 m run. Rest. Rest. 4 m run. 30 min tempo. Rest. Rest. Half Marathon Half Marathon Training: Novice 1.
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