Free Half Marathon Training Template Novice
Free Half Marathon Training Template document sample
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Novice Training Summary Week Mon Tues Wed Thur Fri Sat Sun Total 1 2 2 3 OFF 2 3 3 15 2 OFF 3 3 2 3 3 2 16 3 OFF 3 2 4 3 3 3 18 4 4 3 3 OFF 4 3 4 21 5 3 4 3 4 OFF 3 5 22 Hills Med Effort 6 OFF 4.5 3 5 4 3 5 24.5 Hills Med Effort 7 3 4.5 OFF 5 4 4 6 26.5 Hills Med Effort 8 3 5 4 5 OFF 4 6 27 Hills Med Effort Med Effort 9 4 5 4 6-7 OFF 3 5K-10K 30-34 Hills Race 10 4 4 6 5 5 5 6 35 Speed Med Effort 11 5 5 5 4 7 4 5K-10K 36-38 OR OFF Race 12 4 6 6 5 5-6 5 8-10 39-42 Speed Med Effort 13 5 6 5 5 7 OFF 10 38 Speed Med Effort 14 5 OFF 5 4 5 4 6 29 Speed 15 4 2 3 1-2 2 RACE Novice Half Marathon Training Program DAY/WEEK TODAY’S DESCRIPTION REMEMBER WEEKLY WORKOUT MILES WEEK 1 2 miles easy Welcome to Day One of the Novice Don’t stop on your run – Try to run Garry Bjorklund Half Marathon if you’re getting tired. Monday, the whole Training Program. We’ll kick the Go slower or take a March 8 way. Take program off with an easy two mile walking break instead of short run. coming to a complete walking stop. The most breaks if March is going to be a “building” important aspect of the necessary. month. We won’t attempt any speed Novice training program or strength work until you have is to complete the run as developed your aerobic base. By best you can. aerobic base I just mean your endurance. As you progress in the Feel free to tailor your training you’ll develop stronger legs training though. Just and lungs and you’ll be able to run because the schedule longer and further. says that you need to run xx miles on one day This month, you’ll make running a does not mean that you part of your daily routine. You’re can’t make some making your workout the most adjustments to suit your enjoyable part of your day! lifestyle. You must be the one to decide if the workout or run is too much or not enough. We don’t want you to follow a program and get injured. We want you to get to the start healthy and ready to run. Use this program as a template - you can follow it to the letter, or simply use it as a guide. You be the judge! Tuesday, 2 miles easy Find a familiar route for your runs. March 9 – Try to run Use this same route for several days the whole and if you’re taking walking breaks, way but try to run a little further each day walking until you can run the whole distance. breaks are Don’t be discouraged if you have to ok. walk on the run for a few weeks. If you are new to running, it’ll take a little time to build your endurance. Be patient! Wednesday, 3 miles easy We’ll slowly build up your running Your legs will start to March 10 miles over the next several weeks. feel stronger as you build muscles. Enjoy your 3 mile run today. Thursday, OFF Give yourself a pat on the back for Rest days are an Novice Half Marathon Training Program March 11 completing your first three days of important element of training! Take a walk and enjoy the training. The rest day day. allows tired muscles to get the full affect of training. If you are tired all the time, your improvement will stagnate. Friday, 2 miles easy You should feel rested after your day Make it a point to start March 12 off. Don’t worry about speed on doing crunches and these runs. abdominal exercises several times a week. A strong core helps you keep your form when you are tired in a race. Strong abdominal muscles also help to keep side stitches at bay. Saturday, 3 miles easy Pay attention to your pace on this How are your shoes March 13 run. You should be able to hold a feeling? Now is the time conversation during the run. If you to figure out if you have are getting tired or winded, slow the right shoes for you. down or take a walking break. If your shoes are not feeling comfortable, go to your local running store and ask one of the experts there to fit you. Sunday, 3 miles easy Be patient with your runs over the 15 miles March 14 weeks. Your mileage will increase slowly but the gradual process is the most effective way to train. Congratulations on completing your first week of training! WEEK 2 OFF Take a day off and go for a walk or do It’s just fine to cross some light cross training. train during this Monday, program. Just don’t March 15 substitute cross training for your run. Some excellent forms of cross training are: swimming, biking, and using an elliptical trainer. These exercises will also improve your aerobic base. Also, strength training and stretching are important for every runner no matter what his or her ability. Tuesday, 3 miles easy Consistency in training is the key to a Even just running a few March 16 successful race. If you want to race miles a day will help 13.1 miles you have to run on an prepare you for racing. Novice Half Marathon Training Program almost daily basis to prepare yourself. The consistency – It’s as simple as that. getting out there several times a week – is what will allow you to improve. Wednesday, 3 miles easy Hopefully, you’re starting to feel March 17 good on your daily runs and your run is becoming a key part of your day. Thursday, 2 miles easy We’re still running an easy pace but Don’t be alarmed about March 18 you’ll notice that this week there is no not having a day off. As day off. you build your endurance you’ll notice that your body can handle more and more training and you won’t feel as tired – in fact, you’ll feel more energized as you get in better shape. Friday, 3 miles easy You know you can do this – just an March 19 easy 3 mile run today. So just walk out the door, put one foot in front of the other, and the next thing you know, you’re done! Saturday, 3 miles easy Try a different route today. Go to a Remember to try to March 20 park or another neighborhood. incorporate some Running in different areas adds crunches or abdominal freshness to your routine. exercises into your days. Sunday, 2 miles easy You’ve increased your mileage this It doesn’t matter if 16 miles March 21 week to 16 miles! Congratulations. you’ve walked/run each day. The important thing is that you’ve gotten out there and done it. Great job! WEEK 3 OFF Enjoy the day today. You’ve earned a Most runners keep a rest day. Take some time to think running “log.” That can Monday, about your goals for the half be as simple as a March 22 marathon. Write some of these calendar where the thoughts and goals down and you day’s runs are recorded, can refer back to them over the weeks to a complex leading up to your race. spreadsheet on the computer where you can record progress by using charts. You can even print out this schedule and make notes on it stating how you felt, what the weather was like, who you ran with, etc. It’s a great way to keep track Novice Half Marathon Training Program of your progress or even to pinpoint why something might not be going quite right. Tuesday, 3 miles easy By now you should be able to run the March 23 entire distance. But don’t worry if walking is still part of your routine. If you need to walk, that’s fine! Just keep it up and eventually your endurance will improve. As long as you’re completing your workouts and going the entire distance you’ll stay on track for a great half marathon. Wednesday, 2 miles easy 2 miles is a breeze for you now! Keep March 24 the pace easy and enjoy. Thursday, 4 miles easy This is our longest run to date. We’ll Timing yourself on some March 25 – Do your slowly increase this long run until we of your runs is a good best to run build up to 10 miles. If you have a way to benchmark your the entire measured 2-mile course, use that and progress. For instance, if distance. do it twice. you time yourself on your run today (even if you walk some) you’ll see how far you’ve come when you time yourself several weeks later. Don’t push though! Keep your pace easy. Your improvement will be a natural progression. Friday, 3 miles easy Take it easy today. It’s normal for March 26 your legs to feel tired after tackling a new distance. Saturday, 3 miles easy Think positive thoughts on your run Drink lots of fluids each March 27 today! You’ve almost completed 3 day. Fluids will keep weeks of training. Way to go. you hydrated and flush out any toxins. Sunday, 3 miles easy As you’re running pay attention to Try to keep your body 18 miles March 28 your form today. How are your arms as relaxed as possible. swinging? Are you carrying them The more tensed up you high and swinging them back and are, the more tired you’ll forth across your chest. It’s more become. Even your face efficient if you can try to keep the should be relaxed. If cross swing to a minimum. Everyone you watch elite runners has a different style but arms, ideally train or race you’ll see should be bent 90 degrees at the that even when they are elbow. And your hands should not running at top speeds be crossing or swinging over the they look very relaxed. midpoint of your torso as you run. Don’t clench your fists. Pretend that you’re holding a potato chip between Novice Half Marathon Training Program your thumb and middle finger. WEEK 4 4 miles easy Your easy 2 mile days are over. You should try to jog the 4 miles without Monday, stopping to walk. March 29 Tuesday, 3 miles easy Remember to do your crunches and Walking is a form of March 30 cross train in addition to your run. cross training too! Wednesday, 3 miles easy Your body is getting stronger each March 31 day. If you’ve been keeping a log, look back at your first week and see how you’ve improved. You’ll be surprised! Thursday, OFF You’re getting close to the end of April 1 your “building” phase. You should feel good that you’re now able to handle 3- or 4-milers regularly. Enjoy your day off. Go for a walk if it’s a nice day and feel good about all that you’ve accomplished so far. Friday, 4 miles easy Take it easy during today’s 4-miler. April 2 Remember that short runs are build up runs. All these short runs add miles to your ultimate goal. Saturday, 3 miles easy Your 3 mile run today should get Find a friend to join you April 3 your legs ready for another 4-miler on some of your runs. tomorrow. Take it easy and enjoy. Having a buddy will keep you both motivated and get you out the door. Sunday, 4 miles easy You’ve completed 21 miles this week! It’s common to feel 21 miles April 4 If you haven’t already you will start energized as you get noticing a change in muscle tone in more fit. You’ve your legs and an improvement in probably noticed that your endurance. you are sleeping better also. WEEK 5 3 miles easy This week we’ll start adding some Keep the pace strength workouts to your program. conversational on your Monday, We’ll do this by running hills. These easy days. April 5 workouts will be preceded by an easy day and followed, usually, by one or two easy days. Today, on your 3-mile run, try to find a hill that’s about 200 meters long (imagine the distance of ½ a lap around a high school track). This will be the hill you will use tomorrow for Novice Half Marathon Training Program your workout. Tuesday, 4 miles total This is your first “hill” workout. This Your hill workouts will April 6 type of “resistance running” will give improve your leg hill repeats you strength and stamina. Hill strength and will also repeats allow you to use your own increase your aerobic body and gravity to get an excellent threshold. The higher strength workout in. your aerobic threshold, the faster you’ll be able You found your hill yesterday so to race. you’re ready to go. Jog easy for 15 minutes first. This is your “warm Don’t forget your warm up.” Finish your warm up at the up and cool down. The bottom of your hill. Now, start warm up loosens and charging up the hill. Get up on your warms up your muscles toes and lean slightly forward. Use and the cool down helps your arms. Don’t stop when you your muscles relax and reach the top! Run just a little over brings your heart rate the top. down gradually. Your workout today is to do 4 hill repeats. Jog for an easy 15 minutes afterward. Wednesday, 3 miles very Keep this run very easy. You’ve just Your legs may feel even April 7 easy done your first workout so your legs more sore the second will probably be a bit sore. day after a workout. Don’t worry! It will get less and less noticeable as you get in better shape. Thursday, 4 miles Challenge yourself a bit. The overall It’s important to have April 8 medium run should be easy but see if you can some runs that put you a effort push part of your run a bit faster than little out of your comfort your normal training pace. Stick to zone. This is another flat terrain. way to increase your lactate threshold. And don’t worry if you’re timing yourself and you find that, although you feel like you’re pushing harder, your overall time is the same as it usually is. Your legs are getting used to the intensity of a hill repeat workout. Friday, OFF Take it easy today. You’ve had two April 9 excellent “stress,” or workout days where you’ve pushed your body a bit harder than normal. Saturday, 3 miles easy Remember to stay hydrated each and Visit April 10 every day. Drink plenty of fluids www.us.powerade.com especially now that you’re doing for more information on some harder workouts. The Garry this energy drink. Novice Half Marathon Training Program Bjorklund Half Marathon will have POWERADE ION4 on the course. It’s a good idea to drink this in training so you get used to it. Sunday, 5 miles very Find a friend to accompany you if Don’t wear a watch on 22 miles April 11 easy you haven’t already formed groups to all your runs. On your run with. Let your legs recover from easy days, find some long run your big week and don’t forget to different routes and keep hydrating! don’t time yourself. Easy days are just as This is your first long run. You’ll be important as “stress” doing most of your long runs on days. Sundays unless you are racing. However, if it works better into your schedule to do your long run on Saturday, do it. Feel free to juggle the days so that this schedule is manageable for you. Just remember to keep things easier before and after any harder or longer efforts. WEEK 6 OFF You deserve a rest! You’ve had a Don’t forget to keep up very big week. Hopefully, you feel with your abdominal Monday, good. It’s normal to feel tired and exercises. April 12 have a little bit of soreness. Don’t worry! Do some light stretching and go for a walk. Tuesday, 4.5 miles Use the same hill you used last week Don’t forget your warm April 13 total but try to do 5 repetitions on the hill. up and cool down! hill repeats Wednesday, 3 miles very We’re going to start gradually April 14 easy increasing your miles now that you’re getting used to some harder work. Today though, enjoy your 3 mile run! Thursday, 5 miles easy We’ll start adding a couple of these 5- The hardest part of these April 15 milers (or longer) runs per week. mid-week longer runs is Don’t worry about time on these runs. finding the time to do them. If you can, you might want to run in the morning. That way you don’t have to worry about missing a day if something comes up later at work or home. Friday, 4 miles easy 4 miles should feel pretty easy now. April 16 Remember that the miles will get easier as your body gets in shape. Saturday, 3 miles easy Your 3 mile run today should get April 17 your legs ready for your 5 mile medium paced run tomorrow. 5 miles Go with a medium pace on this run. Stay hydrated during 24.5 miles Novice Half Marathon Training Program Sunday, Don’t go out too fast. Start out at the day and remember April 18 medium your normal training pace for 10 to 15 to drink water and other effort minutes and gradually pick it up. fluids throughout the The pace is entirely up to you. If you day and not just before feel that you are pushing just a little and after your runs. bit harder than your normal training pace, that’s great! That’s our goal today. You can keep up this pace for a few minutes or a few miles. It’s up to you! Your last part of the run should be an easy 10 to 15 minute short jog. WEEK 7 3 miles easy You’ve got six weeks under your belt! Look back at your first week and Monday, congratulate yourself on how far April 19 you’ve come. Tuesday, 4.5 miles Use the same hill as your previous You are getting stronger April 20 total week and work up to 6 repetitions. now and your legs can handle more work. hill repeats Wednesday, OFF Enjoy your day off! We’re almost Days off help you April 21 half-way through our training now. recover both mentally You’re doing great! and physically. When you are working hard you mind needs a break. Look forward to your days off and don’t feel compelled to over- exercise on those days. You should go for a walk or just get some other things done that you haven’t had time to do because you’ve been training so hard! Thursday, 5 miles Do the same type of run you did last Don’t be discouraged if April 22 medium week. You may want to use a watch you don’t see effort and time yourself on these runs. That improvement each way you can get a “benchmark” and week. Sometimes you record your improvement each week. might see the same time or even a slower time from week to week. This is normal. Your progress can be seen over weeks, not just day- to-day. Friday, 4 miles easy Good job on your 5-miler yesterday. April 23 Today, take it easy. Visualize yourself on the Garry Bjorklund course. Relax, think positively, and most of all, enjoy! Novice Half Marathon Training Program Saturday, 4 miles easy We’ll do another 4-miler today. Running on trails or soft April 24 Tomorrow we’ll be adding another surfaces is easier on mile to your long run. your legs. Sunday, 6 miles easy Keep it easy today. You should easily 26.5 miles April 25 be able to cover six miles now long run without stopping if you keep your pace nice and easy. Speed on this run is not important. If you feel that you are getting too tired to complete the run just slow down or take a short walking break. WEEK 8 3 miles easy Good job on your long run yesterday. For today’s 3 mile run, stick to one of Monday, your favorite paths, and don’t forget April 26 to think positive thoughts. 5 miles total We’re going to lengthen your hill Don’t forget your warm Tuesday, workout. You can use the same hill up and cool down. April 27 hill repeats and add 1 to 2 more reps or you can find a hill that is a bit longer and try 4-6 reps on the longer hill. If you use a longer hill, scale back on your pace just a notch so that you can get to the top and over and still continue with more repeats. Wednesday, 4 miles very Remember, you’re building a base of Short recovery runs after April 28 easy miles so don’t shrug off today’s a hard workout or long recovery run. Begin the run at a run will actually help comfortable pace and stick with it. keep your muscles loose. Thursday, 5 miles Start out at your normal pace and try April 29 to run at least 2 to 3 miles of your run medium a little faster than your normal effort training pace. The last mile should be an easy, conversational pace. Friday, OFF All these short miles in your program April 30 will build to your ultimate goal. Rest is just as important. Saturday, 4 miles easy You can do this! 4 miles is just a walk May 1 in the park now! This easy 4-miler will get your legs ready for tomorrow’s harder effort. Sunday, 6 miles These medium paced runs simulate The medium paced runs 27 miles May 2 what your race pace will feel like for will get your body medium the half marathon. prepared for racing. It’s effort good practice both physically and mentally so you know how you’ll feel during the race. WEEK 9 4 miles easy You ran 27 miles last week! It’s important to know Congratulations! This week we are how you’ll feel Novice Half Marathon Training Program Monday, going to try to work in a race. Racing emotionally in a race May 3 a few times during a training situation. Having a few program will not only give you a races in a training good gauge of your fitness but you’ll program will give you know what it feels like to put on a the information you race number and toe the line. We will need! not cut back your regular training miles as these races are merely serving as another workout for you now. Tuesday, 5 miles Find a hilly course. During your run, We’re switching from May 4 run harder going up the hills and hills to speed work and stride fast down. This is a continuous this run is a good hilly run so you won’t be stopping like you transition between the continuous do with hill repetitions. You will be two. run running at “harder than easy” effort over hillier terrain. If your regular It’s important to routes are already hilly – great! Keep incorporate some light it up. Just remember to run a little stretching into your day harder going up the hills. Striding as you add harder fast down the hill will get your workouts into your quadriceps muscles used to downhill schedule. racing. If you train only on flat terrain and your race has some rolling hills, your legs will get fatigued. We want you to be prepared to race the whole 13.1 miles! Remember to jog easy for 10 minutes or so before you start your harder running and then jog easy for about 10 minutes when you’re done. Wednesday, 4 miles very Keep it light and easy today. You Remember to do some May 5 easy may have some residual soreness light stretching. Stretch after your hilly run yesterday. your calf muscles by standing on a step. Put your toes on the step and drop your heel down. This stretches the Achilles tendons and the calf muscles. When you are running on hills or doing hill repeats you’ll notice that your calf muscles get sorer. This is because you are up on your toes and really using those muscles. Thursday, 6–7 miles Increasing the distance of your long May 6 easy runs during the week while still incorporating challenging workouts long run gets your legs stronger and improves your endurance. Novice Half Marathon Training Program Friday, OFF Take the day before the day before May 7 the race off. You want to feel sharp for your race so this rest day and a short run tomorrow will help you accomplish that. Saturday, 3 miles easy Keep this run very easy since you’ll If your race is on May 8 be racing tomorrow. Saturday instead of Sunday it’s okay to flip flop or juggle your workout days. Just try to incorporate all the week’s elements into your week and also remember to have an easy day before and after your race! Sunday, 5K or 10K 5K or 10K race. Good luck and have If there are no races in 30-34 miles May 9 race fun! Remember, move out of your your area, find a 5 mile comfort zone. This is a race, not a route and run it harder race or hard training run. Don’t start out too fast. than your medium effort Remember to warm up and cool paced effort. Do a warm down for 10 to 15 minutes. up and cool down as well. WEEK 10 4 miles very Good job at your race! How did you It’s good to have some easy feel? Now you have a race under experience with “race Monday, your belt and you’ve had a little logistics” before you get May 10 exposure to a race environment. to your main event. By that, I mean, you now know what you need to do before the race (eating, sleeping, etc.). You know what to expect when you get to the race (picking up your race number, etc.). If you know how to take care of the details before a race, you eliminate a lot of anxiety that has nothing to do with your running! You don’t want to have to worry about all the little details. Now you don’t have to! Tuesday, 4 miles easy Keep this run very easy again. Since May 11 you just raced you will probably want a few days of recovery. If you’re not used to racing it can be a bit of a shock to the system! Wednesday, 6 miles total We’re done with hills now and we’ll This is a continuous run May 12 with 6-8 move to a speed workout. Notice that so don’t stop between Novice Half Marathon Training Program pick ups. we’ve taken two easy days after the “pick ups.” Just do a race. This gives your legs enough light jog or walk in speed work time to recover so you’ll get the most between. out of your workout. On your run, do 6 to 8 “pick ups.” In other words, as you’re running find marks or landmarks along your course (telephone poles, for example). Run hard between each landmark. Then jog easy for a few minutes in between each hard effort. Your landmarks should be approximately ¼ mile long or 2 minutes or so. An example run could be – jog easy for 15 minutes. Run hard from a telephone pole to the next telephone pole. Jog very easy until you reach the next telephone pole. Repeat this 6 to 8 times. Then jog very easy for 15 minutes or so to cool down. Thursday, 5 miles easy Keep it easy today. You might feel a Keep hydrating every May 13 bit tired and maybe slightly sore after day. Be sure you’re your speed workout yesterday. This drinking plenty of water is normal! during the day. It’s a good idea to drink an energy or sports drink before and after a harder run – especially on those warmer days when you are sweating a lot. Visit www.ultimareplenisher. com for more information. Friday, 5 miles We’ve got another good effort day May 14 today. Having two or more days like medium this during the week not only gets effort you fit but it trains your body to perform when you are a bit tired. Saturday, 5 miles very Good job on yesterday’s 5-miler. Call May 15 easy a friend and have a very easy run today. Sunday, 6 miles Have a nice relaxing run today. If 35 miles May 16 you plan to use energy gels during long run your half marathon you might want to start practicing using them on these long runs. Remember to have some water with you when you use the gels. Novice Half Marathon Training Program You’ve hit your third 30+ mile week. You are well on your way to running a great half marathon! Would you have believed you’d come this far after that first 2-mile run? You’re doing great! WEEK 11 5 miles easy Try to find another 5K or 10K race this weekend. Another “practice” Monday, race will help you be ready for your May 17 big day. We’re getting close! Tuesday, 5 miles easy We’re doing longer runs now so your May 18 efforts on your regular runs will be easier. Wednesday, 5 miles easy Since we’re racing this weekend, your May 19 runs this week will all be at an easier pace. You have been working hard and building up for several weeks now so having an easier paced week is good medicine! Thursday, 4 miles easy You’ll notice that we haven’t had too If you are feeling tired or May 20 or OFF many “off” days. Consistency is the sore, do take a day off. key to a strong race. However, if It’s better to nip a you’re feeling tired, feel free to potential injury in the jog/walk some of your runs on the bud than to keep easier days. running just because your schedule says to run. The same thing goes for fatigue. If you are feeling overly fatigued and all of your runs seem very hard, take a day off. Don’t try to “make up” the day you missed. Just get back to the schedule when you feel ready. Friday, 7 miles We’re building up your long runs and Keeping your longer May 21 we don’t want to cut back for the runs at a very easy pace long run race. The long run at this stage of won’t overly tire you. If your training is just as important as you find that you are the race this weekend. very tired after a long run try to scale back the pace a bit on your next long run. If you’d like to do this longer run earlier in the week so you’ll feel Novice Half Marathon Training Program fresher before your race, feel free to do that! Just juggle your days around and remember, this race coming up is nothing more than another training day so don’t worry about the time you run. Saturday, 4 miles easy Take it easy today. Don’t do too May 22 much yard work or be on your feet too much. You want your legs to feel fresh for the race tomorrow. Sunday, 5K or 10K If you can’t find a race, do a hard 5 Time yourself at your 36-38 miles May 23 race or hard miler on one of your measured race or on your run. effort routes. You’ll want to be able to see your time so you can see how you’ve improved over the weeks. WEEK 12 4 miles easy Take it easy so your legs will recover. Remember to keep hydrated! Monday, May 24 Tuesday, 6 miles easy Keep up the distance but keep it easy. Bring some water or May 25 You want your legs to recover after POWERADE ION4 with your race. you. Wednesday, 6 miles total You can use the same route you used May 26 with pick previously or find a different course. ups Just pick new landmarks or use your watch and just do 1-2 minute pick speed work ups, for example. A change of scenery is good! Thursday, 5 miles easy On these easy runs, pay attention to May 27 your pace and form. How is your breathing? Are you having trouble talking? Slow down. Are your arms swinging across your chest? Try to keep your shoulders relaxed and your arms swinging at your side. You use much less energy when you stay relaxed. Friday, 5-6 miles Start out at a very easy pace and then On these runs you May 28 slowly pick up your pace. Keep it up should feel like you’re in medium and pay attention to your form. You a steady rhythm. If at effort should feel controlled. any time you feel like you can’t keep up the pace or you notice your form changing – pumping your arms or Novice Half Marathon Training Program shuffling your feet more – slow down! The speed isn’t the important element on these runs. These runs are to train your body to run a quicker pace, but “comfortably uncomfortable.” Saturday, 5 miles easy Another nice easy day. Enjoy! May 29 Sunday, 8-10 miles Easy effort. Your main goal is to go This 8-10 miler is an 39-42 miles May 30 the distance. You’ve only got three excellent time to practice long run weeks left until your big day! You’re with your energy gels ready! and drinks. Go out before your run and place your water bottle or gel somewhere along your course so you can stop and pick it up along the way. The important thing though is not to wait too long to drink. Drink frequently. WEEK 13 5 miles easy Hopefully, your run yesterday went If you’ve been doing any well! We have less than 3 weeks until type of weight work, Monday, race day. now is the time to take a May 31 break from that. You do not want to be overly fatiguing your muscles (upper body or legs). It’s best to just concentrate on running. You can resume your weightlifting after the race. Tuesday, 6 miles total You’ll want to keep up your speed June 1 with pick work. Don’t cut back now! ups. speed work Wednesday, 5 miles easy We’ll start cutting back on your miles June 2 now so you’re nice and rested before your race. Thursday, 5 miles easy Keep your run today easy. Visualize June 3 yourself along the Garry Bjorklund course. Try to imagine how you’ll feel and what you’ll think about as you run. Picture when you’ll take your drink and/or energy gel – at what Novice Half Marathon Training Program miles along the course. Study a course map so you know when to expect up hills and down hills. Friday, 7 miles Remember to keep your first mile and June 4 a half or so easy. Same goes for your medium last mile. effort Saturday, OFF Take an enjoyable rest day. Enjoy this June 5 late spring weather. Tomorrow you’ll tackle your longest run of the program. Sunday, 10 miles This is your longest run. You can do Don’t worry about not 38 miles June 6 easy it! Take friends with you or run with doing a long run of 13 a group. miles. The excitement long run and adrenalin at the race will carry you the final three miles. Guaranteed! WEEK 14 5 miles easy Great job on your long run! You’ve done an unbelievable job. Monday, June 7 Tuesday, OFF Hooray! You’ve earned another day June 8 off. Go out for a walk and let your body absorb all the hard work you’ve put in. Wednesday, 5 miles easy During your run incorporate 6, 1-2 June 9 with some minute pick ups. Keep the pick ups pick ups light. You should feel in control – not like you’re running a hard sprint. speed work Thursday, 4 miles easy All your runs from here on out will be June 10 at an easy effort, for the most part. Friday, 5 miles easy We’re almost there. Keep it easy and June 11 remember to do some light stretching. Saturday, 4 miles easy Enjoy your 4-miler today. Try to run some of your June 12 runs at the same time your race will start (6:30 am). If you practice running at that time, it won’t be a shock to your system when you get to the starting line – especially if you’re not a morning person. Sunday, 6 miles easy You can use this run as a “dress It’s not a good idea to 29 miles June 13 rehearsal.” Wear the shorts, shirt, wear anything brand and shoes you plan to wear during new to a race. You Novice Half Marathon Training Program the race. Make sure everything feels should try out right. Will you wear sun glasses? everything before you What socks will you wear? This is the race – not just your time to make sure everything is going shoes. You don’t want to feel right. to end up with unexpected chafing or uncomfortable shorts! WEEK 15 4 miles easy RACE WEEK! You made it! You You can take a break should be very proud of yourself. now from your Monday, Even though this is a novice program abdominal exercises. June 14 there is a lot of hard work involved Good job keeping up and you’ve done it all. with those! Tuesday, 2 miles easy It hardly seems worth it to get June 15 dressed and head out the door for a 2- miler, does it? It’s important though for your legs to keep moving during this taper week. You don’t want to feel sluggish on Saturday. Wednesday, 3 miles easy A nice 3-miler today. Keep up with Don’t worry too much June 16 your visualization. If you’ve checked about what the weather the weather reports start thinking will be like on race day. about what you want to bring with The only reason you you to the start of the race (for really need to check that example, will you wear warm-ups, a is so that you can dress long sleeved t-shirt, etc.). appropriately. If it’s going to be hot, for example, there’s nothing you can do about it! So don’t worry. You’ll just tell yourself that you’ll need to drink often during the race! Don’t worry about things that are out of your control. Thursday, 1-2 mile Just run enough to shake the legs out. June 17 easy or walk A walk can substitute your run. Friday, 2 miles easy Stretch lightly today. Enjoy the day Enjoy the race expo June 18 but try not to be on your feet all day! today and take in the Respect the fact that you’ve trained sights and sounds. It’s hard and 13 miles is a long way. an exciting time. Read You’re ready though! the race material in your packet so you know where to pick up the bus to the start, where to drop your sweat bag before the start of the race, etc. Have a nice dinner at the Michelina’s All-You-Can-Eat spaghetti dinner at the Novice Half Marathon Training Program DECC. That evening, you might want to lay out what you are going to wear before, during, and after the race, and attach your timing chip to your shoe. Keep your legs up and relax. Last but not least, set your alarm or get a wake up call early enough so that you have time to have a light breakfast, preferably 2 hours or so before the start of the race. Remember to drink too! Saturday, Garry RACE DAY!! You made it! Enjoy the If this is your first half June 19 Bjorklund bus ride to the start with all your marathon, it’s nice to Half fellow racers. It’s an atmosphere record a few thoughts Marathon charged with energy. Once the gun about your experience in goes off you know what to do. You’ve your running log. Years spent 15 weeks preparing for this day. later, when you’re a Enjoy it. I’m proud of you! seasoned veteran, you can look back and fondly remember your first big race. You’ll smile as all the sights, sounds, and smells come back to you.