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10 Weeks Half Marathon Training: A Comprehensive Guide
Author: Dr. Emily Carter, PhD, CSCS
Dr. Emily Carter holds a PhD in Exercise Physiology and is a Certified Strength and Conditioning Specialist (CSCS). She has over 15 years of experience coaching runners of all levels, specializing in designing effective and injury-preventative training plans, including numerous successful 10-weeks half marathon training programs. Her research focuses on optimizing training methodologies for endurance events.
Publisher: Runner's World Online
Runner's World Online is a leading authority on running, providing expert advice, training plans, and news for runners of all abilities. Their extensive archives and team of experienced writers and editors establish them as a trusted resource for information related to 10 weeks half marathon training and other running-related topics.
Editor: Mark Johnson, M.S., R.D.
Mark Johnson holds a Master's degree in Sports Nutrition and is a Registered Dietitian. His expertise in fueling athletes ensures the nutritional aspects of the 10 weeks half marathon training plan are accurate and effective.
1. The Historical Context of Short-Term Half Marathon Training
The concept of structured running training plans isn't new. While early marathon runners trained intuitively, the scientific approach to running training evolved significantly in the latter half of the 20th century. Initially, longer training periods were the norm, focusing on gradual increases in mileage. However, the increasing popularity of running and the demand for shorter, more accessible training plans led to the development of programs like the 10 weeks half marathon training schedule. This reflects a shift towards incorporating high-intensity interval training (HIIT) and periodization principles, allowing for effective training in a condensed timeframe. The rise of running apps and online resources further democratized access to these plans, making a 10 weeks half marathon training program readily available to a wider audience.
2. The Relevance of a 10-Week Half Marathon Training Plan in the Modern Era
Today, the 10 weeks half marathon training program maintains its relevance due to several factors:
Time constraints: Modern lifestyles often leave individuals with limited time for extensive training. A 10-week plan provides a manageable timeframe for busy individuals to achieve their half marathon goals.
Increased accessibility: Online resources and readily available plans make it easier than ever to find and follow a 10 weeks half marathon training program.
Effectiveness: When properly designed, a 10 weeks half marathon training program can effectively prepare runners for race day, provided they have a base level of fitness.
Goal-oriented: The structured nature of a 10 weeks half marathon training plan provides a clear roadmap and keeps runners motivated throughout the training period.
3. Key Components of a Successful 10 Weeks Half Marathon Training Program
A well-structured 10 weeks half marathon training plan incorporates several key components:
Gradual increase in mileage: The plan should gradually increase weekly mileage to avoid injury and allow the body to adapt to the increased demands of training. This principle of progressive overload is crucial for any successful training program.
Rest and recovery: Incorporating adequate rest days and active recovery is essential for preventing overtraining and promoting muscle repair. Ignoring rest is a common mistake in 10 weeks half marathon training.
Variety of workouts: A balanced training plan includes various workouts, such as easy runs, tempo runs, interval training, and long runs. This variety helps to improve different aspects of running fitness.
Cross-training: Incorporating cross-training activities like swimming or cycling can help prevent injuries and improve overall fitness.
Strength training: Including strength training exercises, particularly focused on core strength and lower body strength, can enhance running performance and prevent injuries. This is often overlooked in 10 weeks half marathon training.
Nutrition and hydration: Proper nutrition and hydration are crucial for optimal performance and recovery.
Tapering: A tapering period before the race allows the body to recover and store energy for race day. This crucial component of 10 weeks half marathon training is often underestimated.
4. Adapting a 10-Week Half Marathon Training Plan to Individual Needs
While a standardized 10 weeks half marathon training plan offers a solid foundation, it's crucial to adapt the plan to individual needs and experience levels. Beginner runners will require a more gradual increase in mileage and less intense workouts compared to experienced runners. Factors such as age, previous running experience, and any existing injuries must be considered. Listening to your body and adjusting the plan accordingly is paramount. It's advisable to consult with a healthcare professional or running coach before starting any new training program, particularly a 10 weeks half marathon training plan.
5. Common Mistakes to Avoid in 10 Weeks Half Marathon Training
Several common mistakes can hinder progress or lead to injury during 10 weeks half marathon training:
Ignoring rest and recovery: Insufficient rest can lead to overtraining, fatigue, and increased injury risk.
Increasing mileage too quickly: A rapid increase in mileage is a common cause of injuries.
Neglecting strength training: Weak muscles are more susceptible to injuries.
Poor nutrition and hydration: Insufficient fuel and hydration can impair performance and recovery.
Ignoring pain: Persistent pain should never be ignored.
6. The Mental Aspects of 10 Weeks Half Marathon Training
Mental preparation is just as crucial as physical training in a 10 weeks half marathon training program. Staying motivated, managing stress, and developing a positive mindset can significantly impact performance. Techniques such as visualization, positive self-talk, and setting realistic goals can enhance mental resilience.
7. Post-Race Recovery After a 10-Week Half Marathon Training Plan
Following the race, adequate recovery is essential to allow the body to repair and rebuild. This includes rest, proper nutrition, and gradual return to training. Ignoring this phase can lead to burnout and increase the risk of future injuries.
8. The Future of 10 Weeks Half Marathon Training Programs
As technology advances and our understanding of exercise physiology improves, 10 weeks half marathon training programs will continue to evolve. The integration of wearable technology, personalized training plans based on individual data, and advancements in sports nutrition will further refine and optimize these programs.
Conclusion
A 10 weeks half marathon training program, when designed and executed correctly, provides a viable and effective path to completing a half marathon. By emphasizing gradual progression, incorporating key training principles, and adapting the plan to individual needs, runners can achieve their goals while minimizing the risk of injury. Remember that consistency, proper planning, and a holistic approach that addresses both physical and mental aspects are critical to success.
FAQs
1. Is a 10-week half marathon training plan suitable for beginners? It may be challenging for complete beginners. A longer plan is generally recommended, but with a solid base level of running fitness, a modified 10-week plan could be possible.
2. How many days a week should I run during a 10-week half marathon training plan? This varies depending on the plan's specifics and your fitness level, but generally, 3-5 runs per week are common.
3. What if I miss a workout in my 10-week half marathon training plan? Don't panic! Just make up the missed workout as soon as possible, and adjust your schedule accordingly if necessary.
4. What kind of shoes should I wear for 10 weeks half marathon training? Choose supportive running shoes appropriate for your foot type and running style. Consult a specialist for advice.
5. What should I eat before and after my runs during 10 weeks half marathon training? Focus on carbohydrates for energy before and after runs, alongside protein for muscle repair.
6. How important is stretching in 10 weeks half marathon training? Stretching is crucial for flexibility, injury prevention, and improved performance. Incorporate it before and after runs.
7. What should I do if I experience pain during my 10 weeks half marathon training? Stop running immediately and seek advice from a healthcare professional or physical therapist.
8. Can I use a 10-week half marathon training plan if I've had previous running injuries? Consult your doctor or physical therapist before starting any training plan. A modified plan might be necessary.
9. How do I know if my 10-week half marathon training plan is working? You should notice a gradual increase in your running distance, pace, and overall fitness level. Track your progress and adjust accordingly.
Related Articles
1. Beginner's Guide to 10-Week Half Marathon Training: This article focuses on modifying a 10-week plan specifically for runners with little to no experience.
2. Advanced 10-Week Half Marathon Training Plan: This plan caters to experienced runners aiming for a faster finish time.
3. 10-Week Half Marathon Training Plan for Weight Loss: This plan incorporates elements for both running and weight management.
4. Nutrition Guide for a 10-Week Half Marathon Training Plan: A comprehensive guide to fueling your body effectively throughout your training.
5. Injury Prevention Strategies for 10-Week Half Marathon Training: This article emphasizes injury prevention techniques and exercises.
6. Mental Toughness Training for a 10-Week Half Marathon: This article provides mental strategies to stay motivated and focused.
7. Cross-Training for Optimal Performance in a 10-Week Half Marathon Training Plan: Explores the benefits and examples of incorporating cross-training.
8. Strength Training for Runners: A 10-Week Half Marathon Supplement: This focuses on exercises to complement your running training.
9. Tapering Strategies for a Successful 10-Week Half Marathon: This article details the importance of tapering and how to do it effectively.
| 10 weeks half marathon training: Hal Higdon's Half Marathon Training Higdon, Hal, 2016-03-01 Hal Higdon’s Half Marathon Training offers prescriptive programming for all levels of runners. Not only will it help you learn how to get started with your training, but it will show you where to focus your attention, when to progress, and how to keep it simple. |
| 10 weeks half marathon training: Run to the Finish Amanda Brooks, 2020-03-03 Inspiration and practical tips for runners who prioritize enjoyment over pace and embrace their place as an average runner In her first book, popular runner blogger Amanda Brooks lays out the path to finding greater fulfillment in running for those who consider themselves middle of the pack runners -- they're not trying to win Boston (or even qualify for Boston); they just want to get strong and stay injury-free so they can continue to enjoy running. Run to the Finish is not your typical running book. While it is filled with useful strategic training advice throughout, at its core, it is about embracing your place in the middle of the pack with humor and learning to love the run you've got without comparing yourself to other runners. Mixing practical advice like understanding the discomfort vs. pain, the mental side of running, and movements to treat the most common injuries with more playful elements such as Favorite hilarious marathon signs and Weird Thoughts We all Have at the Start Line, Brooks is the down-to-earth, inspiring guide for everyone who wants to be happier with their run. |
| 10 weeks half marathon training: The Little Red Book of Running Scott Douglas, 2011-06-29 running. |
| 10 weeks half marathon training: Hansons Marathon Method Humphrey Luke, 2012-11-27 In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon. |
| 10 weeks half marathon training: Faster Road Racing Pete Pfitzinger, Philip Latter, 2014-11-24 Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon. Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable. Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon. |
| 10 weeks half marathon training: Runner's World Run Less Run Faster Bill Pierce, Scott Murr, 2021-01-19 Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the 3 plus 2 program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program the most detailed, well-organized, and scientific training program for runners that I have ever seen. |
| 10 weeks half marathon training: Advanced Marathoning Pete Pfitzinger, Scott Douglas, 2008-12-19 Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life. Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance. With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you. |
| 10 weeks half marathon training: The Run Walk Run Method Jeff Galloway, 2016-08-16 Jeff's quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner's World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUNTM, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise. |
| 10 weeks half marathon training: Marathon Hal Higdon, 2005-09-03 Features instructions for runners of all ability levels on preparing for a marathon, including training schedules, advice on diet, defensive running strategies, and tips for staying motivated. |
| 10 weeks half marathon training: Dusk Before the Dawn Larry Ketchersid, 2006-04 Combining nanotechnology, martial arts and a struggle for world domination, Dusk Before the Dawn follows people struggling to not only survive in a new world order, but to shape it. |
| 10 weeks half marathon training: The Runner's World Big Book of Marathon and Half-Marathon Training Jennifer Van Allen, Bart Yasso, Amby Burfoot, Pamela Nisevich Bede, Editors of Runner's World Maga, 2012-06-05 The first dedicated book on marathon and half marathon training from the renowned experts at Runner's World Runner's World Big Book of Marathon and Half-Marathon Training gives readers the core essentials of marathon training, nutrition, injury prevention, and more. The editors of Runner's World know marathon training better than anyone on the planet. They have spent the last few years inviting readers to share the long, sweaty journey to the starting line, putting themselves on call to personally answer readers' questions 24/7. This book includes testimonials from real runners, more than 25 training plans for every level and ability, workouts, a runner's dictionary, and sample meal plans. Runner's World Big Book of Marathon and Half-Marathon Training is a powerful and winning resource—the ultimate tool kit for anyone who wants to get from the starting line to the finish line. |
| 10 weeks half marathon training: Daniels' Running Formula Jack Daniels, 2014 Recommended by Runner's World magazine as the best training book by the world's greatest coach, Daniels' Running Formula provides an expert training and racing blueprint for dedicated runners of all abilities. |
| 10 weeks half marathon training: Hansons First Marathon Luke Humphrey, Keith Hanson, Kevin Hanson, 2018-10-12 The results have been proven at every level, from the beginner to the elite, the Hanson’s training system works. - Desiree Davila, Olympic marathonerWith the right training, ANYONE can finish a marathon! Hansons First Marathon, from one of America’s most successful marathon training groups, offers a smart, friendly guide to preparing for your first marathon. With their proven method, the coaches of the Hansons-Brooks Distance Project will show you how to break down the 26.2 miles into achievable daily workouts. By race day, you’ll feel strong and confident of a race experience you’ll be proud of.The Hansons-Brooks Distance Project has an amazing track record of turning normal runners into marathoners through their acclaimed Hansons Marathon Method. Now they have made the marathon not just something to check off your bucket list, but also an enjoyable, inspiring, and life-changing experience.Hansons First Marathon is for anyone who has decided to step up to the marathon. Whether you’re a totally new runner who has never run a race, a recreational runner who enjoys occasional races, or even a competitive runner who is ready to go all the way—you’ll find the right marathon training schedule for you in Hansons First Marathon. Author and coach Luke Humphrey starts you off on the right foot with a simple survey about your running experience, race goals, and your natural strengths and weaknesses. Then he guides you to the right plan to prepare you for the miles ahead.Hansons First Marathon covers everything you need to know:Finding your foot type and a good shoe for marathon trainingThe types of workouts and how (and why) to do themChoosing your race wiselyTraining around travel, illness, and navigating injuriesHow to stretch and strength train for marathonWays to recover from daily runs and after your raceScience-based nutrition and hydration guidelines for workouts and race dayWhat to do differently during the crucial final 6 weeks before your raceHow to get to the start line feeling confident, stress-free, and readySetting an ideal marathon race strategy that puts you in controlMarathons are an exciting, rewarding challenge for runners of all abilities, but how you get to the start line matters as much as how you finish. Choose Hansons First Marathon to start your marathon adventure and you’ll set yourself up for success. |
| 10 weeks half marathon training: Run Faster from the 5K to the Marathon Brad Hudson, Matt Fitzgerald, 2008-07-29 Learn how to run faster, unlock your potential, and reach peak performance with training advice from a former Olympic trials marathoner and coach to Olympians like Dathan Ritzenhein. Hudson is the most innovative running coach to come along in a generation. Until now, only a handful of elite athletes have been able to benefit from his methods. Now Run Faster from the 5K to the Marathon shows all runners how to coach themselves as confidently and effectively as Brad coaches his world-class athletes. Becoming your own best coach is the ticket to running faster at any distance. First you will learn to assess your abilities. Then you’ll learn how to devise a training program specifically geared to you. Filled with easy-to-follow sample training programs for distances ranging from the 5K to the marathon and abilities ranging from novice to advanced, Run Faster is the cutting-edge guide for optimal performance. With Hudson’s guidance, you can train smarter and more effectively—and avoid injury. And you’ll soon be running faster than you ever thought possible! |
| 10 weeks half marathon training: The Wim Hof Method Wim Hof, 2020-09-24 STAR OF BBC ONE'S FREEZE THE FEAR 'I've never felt so alive' JOE WICKS 'A fascinating look at Wim's incredible life and method' FEARNE COTTON My hope is to inspire you to retake control of your body and life by unleashing the immense power of the mind. 'The Iceman' Wim Hof shares his remarkable life story and powerful method for supercharging your health and happiness. Refined over forty years and championed by scientists across the globe, you'll learn how to harness three key elements of Cold, Breathing and Mindset to take ownership over your own mind and wellbeing. 'The book will change your life' BEN FOGLE 'Wim is a legend of the power ice has to heal and empower' BEAR GRYLLS |
| 10 weeks half marathon training: Simple Marathon Training Jay Johnson, 2016-11-01 Book Description Do you dream of running a great marathon, but your busy life and obligations make the training commitments difficult? Do you suffer from injuries that put you on the sidelines when you desire to race? The 20-week Simple Marathon Training system can prepare you for marathon success. With a modern outlook on training schedules, innovative exercises for injury prevention and maximizing time spent training, the Simple Marathon Training system prepares you to toe the line with the confidence to run your best marathon. The Simple Marathon Training system has improved marathon times and the overall experience for many busy adult runners with hectic lives. This system works. It will for you, too. Included in Simple Marathon Training is a day-by-day schedule which includes running assignments as well as the crucial element missing from most training plans: core strength, hip strength and hip mobility exercises. You don't have to look at a sequence of photos in the book to learn these routines, rather, you will be able to watch all these strength and mobility videos online, for free. The incorporation of training videos into a sound marathon training program makes Simple Marathon a one of a kind system; a book that will help any committed athlete run a great marathon. The Geek Out section at the back of the book is another unique aspect of Simple Marathon Training. The Geek Outs are written by world-renowned physiologists and professional marathoners as well as Coach Jay's clients who have been using the system for several years to run PRs. You'll learn why it's best to do your hardest strength and mobility work on the same day as your workouts and long runs. You'll learn the correct method for fueling during a marathon. Information on imagery leading up to the race and mental skills to use during race day are just some of the topics in the Geek Out section. The bottom line is, if you're a busy adult with a hectic life, Simple Marathon Training is the right training book for you. Jay's training system works beautifully for runners who aim for excellence in every area of their lives-athletically, personally and professionally. He understands that we're busy but still want to run our best; he's helped me do just that. Cindy Kuzma, Freelance health and fitness writer and contributing editor to Runner's World Magazine |
| 10 weeks half marathon training: No Meat Athlete Matt Frazier, Matt Ruscigno, 2013-10 Combining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author and popular blogger, Matt Frazier, will show you that there are many benefits to embracing a meat-free athletic lifestyle, including: Weight loss, which often leads to increased speed; Easier digestion and faster recovery after workouts; Improved energy levels to help with not just athletic performance but your day-to-day life; Reduced impact on the planet. Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Matt Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need; uses the power of habit to make those changes last; and offers up menu plans for high performance, endurance, and recovery. Once you've mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners how to create healthy habits, improve performance, and avoid injuries. No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way-- |
| 10 weeks half marathon training: Once a Runner John L. Parker, 2009-04-07 The undisputed classic of running novels and one of the most beloved sports books ever published, Once a Runner tells the story of an athlete’s dreams amid the turmoil of the 60s and the Vietnam war. Inspired by the author’s experience as a collegiate champion, the novel follows Quenton Cassidy, a competitive runner at fictional Southeastern University whose lifelong dream is to run a four-minute mile. He is less than a second away when the turmoil of the Vietnam War era intrudes into the staid recesses of his school’s athletic department. After he becomes involved in an athletes’ protest, Cassidy is suspended from his track team. Under the tutelage of his friend and mentor, Bruce Denton, a graduate student and former Olympic gold medalist, Cassidy gives up his scholarship, his girlfriend, and possibly his future to withdraw to a monastic retreat in the countryside and begin training for the race of his life against the greatest miler in history. A rare insider’s account of the incredibly intense lives of elite distance runners, Once a Runner is an inspiring, funny, and spot-on tale of one individual’s quest to become a champion. |
| 10 weeks half marathon training: Marathon David A. Smith, 1982 |
| 10 weeks half marathon training: Inside a Marathon Ben Rosario, Scott Fauble, 2020-06-22 Inside a Marathon gives readers an all-access pass into the mind of a coach and an athlete as they work together to prepare for one of the world's most prestigious races, the New York City Marathon. Follow along from two different perspectives as Scott Fauble and Ben Rosario share all of the highs and lows over the course of the 18 weeks leading into NYC. Fauble and Rosario take an unprecedented dive into what exactly goes into professional marathon training, and they tell a compelling story along the way. With 50+ black and white photographs this edition also includes a chapter on the 2019 Boston Marathon where Fauble ran 2:09:09 and finished in seventh place. |
| 10 weeks half marathon training: Run for Good Christine Many Luff, 2018-11-16 Have you always wanted to learn to run and experience the life-changing benefits of running? Or have you tried to start running in the past, but just couldn't stick with it? Maybe you thought you weren't meant to be a runner, or just didn't have the time, energy, motivation, or willpower to keep running. Whether you're brand-new to running, tried it in the past without much success, or you just can't get into a running groove, RUN FOR GOOD gives you a comprehensive roadmap to starting and maintaining a lifelong running habit. Based on her years of experience as a runner, certified running coach and trainer, and fitness writer/researcher, author Christine Luff gives you an expert-guided, step-by-step plan for creating an enduring running habit. In this book, you'll learn: -Tips on how to run, what to wear, and how to make running easier -How to establish a habit loop to make running part of your regular routine -How to deal with inevitable setbacks and roadblocks that pop up -How to run smartly and safely with the right training schedules -Tips, tricks, and effective strategies to stay motivated to keep running -Strategies for racing, proper nutrition, injury prevention to keep your running habit going -How to avoid issues and problems that have derailed your healthy habits in the past -Advice on how to make running a rewarding and fun part of your life. This ultimate guide to running will get you started on the right foot with running, help you develop (or re-discover) a love and gratitude for running, and inspire and motivate you to keep running - for good. |
| 10 weeks half marathon training: Marathoning for Mortals John Bingham, Jenny Hadfield, 2003-05-02 Once considered a feat for superhuman athletes, the marathon is now within every mortal's grasp. Former couch potato John Bingham has joined forces with coach Jenny Hadfield to create a winning plan that works for every mortal--even you. In Marathoning for Mortals, you'll find the courage to train, the willpower to persevere, and the tenacity to finish one mile after another. John and Jenny stick with you every step of the way, from your first insecure thoughts to your last-minute jitters to your supreme joy at the finish line. In Marathoning for Mortals, you'll find: • 8 training programs to run, run-walk, walk-run, or walk the half-marathon and marathon • The advice you need to physically, mentally, and spiritually reach your dreams • Tips to help you customize your training, buy the right shoes and apparel, and eat the best foods • Guidance for common motivational, physical, and emotional roadblocks Join John and Jenny on an amazing transformative journey where the finish line is just the beginning. |
| 10 weeks half marathon training: YOU (Only Faster) Greg McMillan, McMillan Running, 2013-04-12 |
| 10 weeks half marathon training: 80/20 Triathlon Matt Fitzgerald, David Warden, 2018-09-18 A breakthrough program for triathletes -- beginner, intermediate, and advanced -- showing how to balance training intensity to maximize performance -- from a fitness expert and elite coach. Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called moderate-intensity rut, spending almost half of their time training too hard--harder than the pros. Training harder isn't smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance--Sprint, Olympic, Half-Ironman, and Ironman--to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. |
| 10 weeks half marathon training: Fast 5K Pete Magill, 2019-09-10 Spend two hours with Pete Magill’s Fast 5K and you’ll know how to run your fastest 5K. In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever. |
| 10 weeks half marathon training: Absolute Beginner's Guide to Half-marathon Training Heather Hedrick, 2005 Whether running or walking, you will learn how to prepare safely and successfully for race day and accomplish your half-marathon goals. |
| 10 weeks half marathon training: Half Marathon Training Journal Running Log, 2019-05-21 Half Marathon Training Journal: Running Log Book To Daily Record Tracker Notebook This undated Half Marathon Training Journal logbook is a perfect way to help runners track progress as they train for that big race. This 12 week planner or diary can help you keep all your important data all in one place. We all know every runner loves to journal everything, as it's a great way to set goals, keeping you accountable and feel accomplished. Journaling your run workout and fitness exercise is key and an important part of your training. The interior includes an overview training schedule for 12 weeks and a section for your half marathon race information. Also includes daily pages to record distance, speed, route, weather conditions, start and end time, pace and sections for notes and personal thoughts for writing any other info you will want to write such as heart rate, calories burned, asthma condition, soreness, type of running shoes etc. Also has a lined reflection page at the end. Easy to use. Makes an excellent gift for that special runner in your life who is training for a half marathon. Get your copy to day! Features: size 6x9 inches, 75 pages, white paper, soft matte finish cover, paperback. |
| 10 weeks half marathon training: Running for Mortals John Bingham, Jenny Hadfield, 2007-04-17 The authors of Marathoning for Mortals - John The Penguin Bingham and Coach Jenny Hadfield, MA, CPT - now show beginning runners how to fit running into their lifestyle easily You don't have to run fast or competitively to reap the rewards that running has to offer. What you do need is the courage to start. That is the Penguin mantra that has enabled John Bingham—through his best-selling book No Need for Speed, his popular monthly column for Runner's World magazine, and his many appearances at major running events throughout the year—to inspire thousands of men and women to take up the sport for fitness and the sheer enjoyment that running brings them. By teaming up with coach Jenny Hadfield, his wife and coauthor on Marathoning for Mortals, Bingham lays out strategies that will help readers to safely and effortlessly integrate runs into their busy schedules. In this book, backed by Runner's World, the authority of America's leading running magazine, the authors provide tips for getting started, sticking to a routine, eating for energy, hydration, and training for speed and endurance. |
| 10 weeks half marathon training: Hal Higdon's Half Marathon Training Hal Higdon, 2016-04-01 Hal Higdon’s name is synonymous with running. As contributing editor of Runner’s World and best-selling author, he has helped countless runners achieve their distance goals. Now, he’s created the definitive guide on today’s most popular distance, the 13.1-mile half marathon. Hal Higdon’s Half Marathon Training is everything you wanted to know about running the half marathon, including where to begin, what to focus on, how to pace yourself, how to avoid injury, how to track your progress, how to stay the course, and how to improve. Whether this is your first or fiftieth half marathon, there is a plan for you. Inside you’ll find more than 15 customizable programs, ranging from novice to advanced (you’ll even find a walking-only plan), as well as proven strategies, race-day tips, and motivation from half-marathoners around the globe. From day 1 to mile 13.1, Hal will guide, encourage, and pace you to your goal. Other guides might help you complete the half, but only one will introduce you to the joys of running. Hal Higdon’s Half Marathon Training is a book you’ll return to for guidance and inspiration for a lifetime of running. |
| 10 weeks half marathon training: Run Fast. Eat Slow. Shalane Flanagan, Elyse Kopecky, 2016-08-09 NEW YORK TIMES BESTSELLER • Fuel up like New York City Marathon champion Shalane Flanagan. “Run Fast. Eat Slow. contains sound advice and delicious and nutritious recipes—finally a true runner's kitchen companion.”—Joan Benoit Samuelson, first-ever women’s Olympic marathon champion From world-class marathoner and four-time Olympian Shalane Flanagan and chef Elyse Kopecky comes a whole foods, flavor-forward cookbook that proves food can be indulgent and nourishing at the same time. Finally here’s a cookbook for runners that shows fat is essential for flavor and performance and that counting calories, obsessing over protein, and restrictive dieting does more harm than good. Packed with more than 100 recipes for every part of your day, mind-blowing nutritional wisdom, and inspiring stories from two fitness-crazed women that became fast friends over fifteen years ago, Run Fast. Eat Slow. has all the bases covered. You’ll find no shortage of delicious meals, satisfying snacks, thirst-quenching drinks, and wholesome treats—all made without refined sugar and flour. Fan favorites include Can’t Beet Me Smoothie, Arugula Cashew Pesto, High-Altitude Bison Meatballs, Superhero Muffins, Kale Radicchio Salad with Farro, and Double Chocolate Teff Cookies. |
| 10 weeks half marathon training: The Happy Runner Roche, David, Roche, Megan, 2018-11-15 Is your daily run starting to drag you down? Has running become a chore rather than the delight it once was? Then The Happy Runner is the answer for you. Authors David and Megan Roche believe that you can’t reach your running potential without consistency and joyful daily adventures that lead to long-term health and happiness. Guided by their personal experiences and coaching expertise, they point out the mental and emotional factors that will help you learn exactly how to become a happy runner and achieve your personal best. |
| 10 weeks half marathon training: Training Essentials for Ultrarunning Jason Koop, 2016-05-01 When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport’s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book Training Essentials for Ultrarunning. Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. Training Essentials for Ultrarunning will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line. Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport’s star runners to podium performances. Packed with practical advice and vetted training methods, Training Essentials for Ultrarunning is the new, must-have resource for first-timers and ultramarathon veterans. Runners using Training Essentials for Ultrarunning will gain much more than Koop’s training approach: · The science behind ultramarathon performance. · Common ultramarathon failure points and how to solve them. · How to use interval training to focus workouts, make gains, reduce injuries, and race faster. · Simple, effective fueling and hydration strategies. · Koop’s A.D.A.P.T. method for making the right decisions to solve a race-day crisis. · How to plan your ultra season for better racing. · Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100. · How to achieve your goal, whether it’s finishing or winning. A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, Training Essentials for Ultrarunning is the go-to guide for first-time ultrarunners and competitive ultramarathoners. |
| 10 weeks half marathon training: Diet Cults Matt Fitzgerald, 2014-05-15 From “The Four Hour Body,” to “Atkins,” there are diet cults to match seemingly any mood and personality type. Everywhere we turn, someone is preaching the “One True Way” to eat for maximum health. Paleo Diet advocates tell us that all foods less than 12,000 years old are the enemy. Low-carb gurus demonize carbs, then there are the low-fat prophets. But they agree on one thing: there is only one true way to eat for maximum health. The first clue that that is a fallacy is the sheer variety of diets advocated. Indeed, while all of these competing views claim to be backed by “science,” a good look at actual nutritional science itself suggests that it is impossible to identify a single best way to eat. Fitzgerald advocates an agnostic, rational approach to eating habits, based on one’s own habits, life- style, and genetics/body type. Many professional athletes already practice this “Good Enough” diet, and now we can too and ditch the brainwashing of these diet cults for good. |
| 10 weeks half marathon training: Running Outside the Comfort Zone Susan Lacke, 2019-03-27 I laughed, I cried and I was 100% re-inspired to stick with my own personal fitness goals Running Outside the Comfort Zone uncovers the brash, bold, and very human sides of running, and along the way Susan Lacke rekindles her own crush on America’s favorite all-comers sport. Running offers much more than road racing! After a decade of writing about running, sports columnist Susan Lacke found herself in a serious running rut. The runners around her seemed to be thriving, setting goals, and having fun, but her own interest in running was lackluster. Seeking to reengage with the sport she once loved, Lacke spends a year exploring running in its many shapes and forms, taking on running challenges that scare her, push her, and downright embarrass her. From races with giant cheese wheels to a regional wife-carrying competition, a naked 5K to climbing the dark stairwells of the Empire State Building, Lacke’s brave forays and misadventures are chronicled in wondrous and funny stories. |
| 10 weeks half marathon training: Marathon Woman Kathrine Switzer, 2017-04-04 A new edition of a sports icon's memoir, coinciding with the 50th anniversary of Kathrine Switzer's historic running of the Boston Marathon as the first woman to run. In 1967, Kathrine Switzer was the first woman to officially run what was then the all-male Boston Marathon, infuriating one of the event's directors who attempted to violently eject her. In one of the most iconic sports moments, Switzer escaped and finished the race. She made history-and is poised to do it again on the fiftieth anniversary of that initial race, when she will run the 2017 Boston Marathon at age 70. Now a spokesperson for Reebok, Switzer is also the founder of 261 Fearless, a foundation dedicated to creating opportunities for women on all fronts, as this groundbreaking sports hero has done throughout her life. Kathrine Switzer is the Susan B. Anthony of women's marathoning.-Joan Benoit Samuelson, first Olympic gold medalist in the women's marathon |
| 10 weeks half marathon training: Marathon Jeff Galloway, 2010 Marathon: You Can Do It details Olympian Jeff Galloway's revolutionary walk/run training methods that have enabled tens of thousands of people to run marathons. This innovative method opens up marathon running to everyone -- not just rock-hard athletes, but also those who may be out of shape, overweight, or past their athletic prime. This updated edition includes the new magic mile time trial, fat-burning techniques, adjustments in the weekly schedule to prevent injuries and improve performance, and quick fixes to keep runners motivated during latter stages of marathon. |
| 10 weeks half marathon training: Master the Marathon Ali Nolan, 2022-01-06 'A must-have for any woman targeting the distance' Runner's World Master the Marathon is a comprehensive guide to marathon training for women at all levels of running - beginner, intermediate and advanced. Packed with tips from the foremost female experts and coaches in running, Master the Marathon takes you through everything you need to know to be prepared for the 26.2 miles of the marathon, including: · Detailed training plans and strength training programs · How to build mental awareness of your body · Optimum nutrition and diet · Identifying and avoiding potential injuries · Guidance on finding the best marathon for you Both incredibly practical and deeply motivating, and including a foreword by Olympic long-distance runner Desiree Linden, Master the Marathon will help you unlock the strength and determination inside you to embark on the spectacular journey that is the marathon. |
| 10 weeks half marathon training: Strength and Conditioning for Endurance Running Richard Blagrove, 2015-07-31 Endurance runners and coaches have tended to neglect weight training and conditioning techniques, often in the belief that they don't benefit performance, add unwanted muscle bulk, or cause excessive soreness. But as standards at elite level have improved, so coaches and runners have become increasingly keen on learning about the latest new training techniques or ways to stay injury free. No longer does the running community view strength and conditioning with scepticism, or as something that can only benefit elite runners. In Strength and Conditioning for Endurance Running, author Richard Blagrove shows how a strength and conditioning programme can directly improve running performance and reduce the risk of injury, as well as allowing an athlete to tolerate high volumes of running in the future. Fully illustrated with 312 colour images and diagrams. |
| 10 weeks half marathon training: The Run Fat Bitch Run Marathon Plan Ruth Field, 2012-08-09 The marathon . . . a word to strike fear into the hearts of all weekend runners; a challenge like no other; a hell of a long way. And you've just signed up. Bugger. But never fear, you are not alone. The Grit Doctor is back with a vengeance and she's determined to whip you into shape. With THE RUN FAT B!TCH RUN MARATHON PLAN you'll . . . * Find the MOTIVATION to transform yourself from casual jogger to elite (ish) athlete * Create simple TRAINING plans to help you increase distance, stamina and speed * Cook fuss-free, tasty food which will provide all the NUTRITION your aching body needs 26 miles? BRING IT ON. Plus: race-day strategies, useful resources, fundraising tips and plenty of The Grit Doctor's trademark honesty, humour and tough-love. |
| 10 weeks half marathon training: Run Forever Amby Burfoot, 2018-06-14 In Run Forever, Boston Marathon winner and former Runner's World editor-in-chief Amby Burfoot shares practical advice and wisdom on how to run with greater joy and health for an entire lifetime. Everyone learns how to run at an early age. It's naturally wired into your body. Yet in recent years, running has become complicated by trendy gadgets and doctrine. With a Boston Marathon win and over 100,000 miles run on his resume, Amby Burfoot steers the sport back to its simple roots in Run Forever. From a warm and welcoming perspective, Burfoot provides clear, actionable guidance to runners of every age and ability level. Whether you are a beginner runner or experienced marathoner, Run Forever will show you how to motivate yourself, avoid injuries, increase speed and endurance, and reach your goals. Best of all, you'll enjoy optimal health throughout your life. |
HALF MARATHON SCHEDULE - ActionAid
Congratulations on embarking on this 10 week training programme for a half marathon! Whether you have run many before, or this is your first time, the following schedules will enable you to …
10 Week Base Training Program for Half Marathon Runners
This is a 10 week 'Base Training Program' which is designed to provide you with a good foundation on which you can then start your race preparation phase. See our website for more …
10 Week Half Marathon Training Plan
Here is the 10 Week Half Marathon Training Plan on TrainingPeaks! Take your training further with my Half Marathon Masterclass. With over 6 hours of exclusive video tutorials and loads of …
10 WEEK TRAIL HALF MARATHON TRAINING PLAN - INOV8
Start out at 1.5h race pace for your 5 min rep, then aim 1h race pace for your 3 min reps, and 30-min race pace for your 1 min reps. Finish with plenty left in the tank.
TRAINING PLAN - HALF MARATHON - ASICS
For a detailed version of this training planning click this link.
KP Half-Marathon Training Program 10-weeks - Kaiser …
On Active Rest Days, go on a bike ride, swim or do a HIIT workout. Don’t forget to stretch! Go to www.kpwellnessu.org to learn about wellness resources and offerings. For exercising, you …
HALF MARATHON TRAINING PLANS - Great Run
Set yourself up for glory with one of our training plans. A half marathon can feel daunting if you’re a beginner. But remember, Great Runs are for everyone. Follow this training plan and you’ll …
HALF MARATHON TRAINING SCHEDULE -‐ ADVANCED
HALF MARATHON TRAINING SCHEDULE - ADVANCED WWW.GARMIN.CO.UK 2 W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Week 5 …
Beginner’s 10-week half-marathon training program
10 Rest 2 mi CT easy Rest 20 minutes Race Day! Rest half-marathon training program 13.1 10 weeks to 13.1 miles CT=Cross Train (ie: elliptical, bike, yoga, pilates) Rest days= still try to …
Half Marathon Training Plan 10 Weeks - smtp.casro.org
5K 10K and half marathon Faster Road Racing 5K to Half Marathon presents easy to follow programs proven to give you an edge in your next race You ll discover detailed plans for race …
10-week sub-1:50 half-marathon schedule - The Fitness Coach
This program has been designed by Bruce Tulloh. Warm up, then 10K race. Warm down.
Beginner 10 Week Training Programme - Destination …
An easy to follow training plan that gives you the tools to complete your first Basingstoke Half. With 3 runs and 1 cross training session a week, this guide gets you across that Finish Line in …
10 Weeks to 10k Training Plan Beginner - Southampton …
10 Weeks to 10k Training Plan Beginner An easy to follow, first-time runners’ training plan. Complete your first 10k in just 3 training sessions a week for 10 weeks.
HALF MARATHON TRAINING GUIDE - Medibank
For example in week 10 you run a session of 8 km at goal race pace. Remember to do a short warm-up before starting each of these pace runs. Warm-up: A good guide for a warm up is to …
Half Marathon Training Plan - Canada Running Series
This training plan combines endurance, speed, and recovery to get you ready to tackle your race. This plan was designed around an 12-week schedule for maximum results. You have options …
10 Week Half Marathon Training Plan
Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 20 miles 5 miles 3 miles 5 miles 7 miles RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3 10 …
HALF MARATHON TRAINING SCHEDULE - BEGINNER
HALF MARATHON TRAINING SCHEDULE - BEGINNER WWW.GARMIN.CO.UK 2 W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Week 5 …
TRAINING SCHEDULES START ON NEXT PAGE - Half …
Thank you for downloading the half marathon training schedules. There are two different training schedules within this document. The first training schedule which is labeled, Standard, is for …
HALF MARATHON TRAINING PLAN -‐ INTERMEDIATE
10K TRAINING SCHEDULE - INTERMEDIATE WWW.GARMIN.CO.UK 1 HALF MARATHON TRAINING PLAN -‐ INTERMEDIATE MONDAY TUESDAY WEDNESDAY THURSDAY …
HALF MARATHON TRAINING PLAN -‐ INTERMEDIATE
Training Rest + Sports Massage Steady Undulating Run, 45mins but push 4-5 hills up to 90% Long Run, 90mins with last 20mins @ half marathon effort Week 10 Pilates Easy effort Run, …
HALF MARATHON SCHEDULE - ActionAid
Congratulations on embarking on this 10 week training programme for a half marathon! Whether you have run many before, or this is your first time, the following schedules will enable you to …
10 Week Base Training Program for Half Marathon Runners
This is a 10 week 'Base Training Program' which is designed to provide you with a good foundation on which you can then start your race preparation phase. See our website for more …
10 Week Half Marathon Training Plan
Here is the 10 Week Half Marathon Training Plan on TrainingPeaks! Take your training further with my Half Marathon Masterclass. With over 6 hours of exclusive video tutorials and loads of …
10 WEEK TRAIL HALF MARATHON TRAINING PLAN - INOV8
Start out at 1.5h race pace for your 5 min rep, then aim 1h race pace for your 3 min reps, and 30-min race pace for your 1 min reps. Finish with plenty left in the tank.
TRAINING PLAN - HALF MARATHON - ASICS
For a detailed version of this training planning click this link.
KP Half-Marathon Training Program 10-weeks - Kaiser …
On Active Rest Days, go on a bike ride, swim or do a HIIT workout. Don’t forget to stretch! Go to www.kpwellnessu.org to learn about wellness resources and offerings. For exercising, you …
HALF MARATHON TRAINING PLANS - Great Run
Set yourself up for glory with one of our training plans. A half marathon can feel daunting if you’re a beginner. But remember, Great Runs are for everyone. Follow this training plan and you’ll …
HALF MARATHON TRAINING SCHEDULE -‐ ADVANCED
HALF MARATHON TRAINING SCHEDULE - ADVANCED WWW.GARMIN.CO.UK 2 W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Week 5 …
Beginner’s 10-week half-marathon training program
10 Rest 2 mi CT easy Rest 20 minutes Race Day! Rest half-marathon training program 13.1 10 weeks to 13.1 miles CT=Cross Train (ie: elliptical, bike, yoga, pilates) Rest days= still try to …
Half Marathon Training Plan 10 Weeks - smtp.casro.org
5K 10K and half marathon Faster Road Racing 5K to Half Marathon presents easy to follow programs proven to give you an edge in your next race You ll discover detailed plans for race …
10-week sub-1:50 half-marathon schedule - The Fitness Coach
This program has been designed by Bruce Tulloh. Warm up, then 10K race. Warm down.
Beginner 10 Week Training Programme - Destination …
An easy to follow training plan that gives you the tools to complete your first Basingstoke Half. With 3 runs and 1 cross training session a week, this guide gets you across that Finish Line in …
10 Weeks to 10k Training Plan Beginner - Southampton …
10 Weeks to 10k Training Plan Beginner An easy to follow, first-time runners’ training plan. Complete your first 10k in just 3 training sessions a week for 10 weeks.
HALF MARATHON TRAINING GUIDE - Medibank
For example in week 10 you run a session of 8 km at goal race pace. Remember to do a short warm-up before starting each of these pace runs. Warm-up: A good guide for a warm up is to …
Half Marathon Training Plan - Canada Running Series
This training plan combines endurance, speed, and recovery to get you ready to tackle your race. This plan was designed around an 12-week schedule for maximum results. You have options …
10 Week Half Marathon Training Plan
Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 20 miles 5 miles 3 miles 5 miles 7 miles RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3 10 …
HALF MARATHON TRAINING SCHEDULE - BEGINNER
HALF MARATHON TRAINING SCHEDULE - BEGINNER WWW.GARMIN.CO.UK 2 W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Week 5 …
TRAINING SCHEDULES START ON NEXT PAGE - Half …
Thank you for downloading the half marathon training schedules. There are two different training schedules within this document. The first training schedule which is labeled, Standard, is for …
HALF MARATHON TRAINING PLAN -‐ INTERMEDIATE
10K TRAINING SCHEDULE - INTERMEDIATE WWW.GARMIN.CO.UK 1 HALF MARATHON TRAINING PLAN -‐ INTERMEDIATE MONDAY TUESDAY WEDNESDAY THURSDAY …
HALF MARATHON TRAINING PLAN -‐ INTERMEDIATE
Training Rest + Sports Massage Steady Undulating Run, 45mins but push 4-5 hills up to 90% Long Run, 90mins with last 20mins @ half marathon effort Week 10 Pilates Easy effort Run, …
