For runners who are looking for an even more gradual buildup to the half marathon than the week plan offers, this five-month training plan starts slowly and builds toward the Training Plans. This program begins with three walk-run workouts per week that include running for minutes followed by walking minutes. These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury.
The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. The Walk-Run Program is best suited for those who have been walking regularly times per week for minutes for at least six months.
The Run-Walk Half Marathon Program is a very popular program for first-timers and those who want to enjoy training with minimal risk of injury. The program includes running mixed with power-walk breaks and begins with three run-walk sessions per week. It is the recipe of the number of minutes if each that transforms every day mortals to half marathoners. He always uses some blend of running and walking in training and racing.
The Run-Walk Program is a perfect program for first-timers, those who have had problems with aches or pains and those who want to progress safely with reduced risk of injury and get in great shape while training for the race. If you are currently running less, that is okay! If this is your first half marathon and you want to train to run the half marathon, this is the Half Marathon Training Plan for you! It will take you from a 4 mile run to the start line and finish line of the half marathon.
Week by week, you will gradually progress your mileage to running 10 miles in preparation for the race. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest. The Beginner Program is geared to first-timer half marathoners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week. The Beginner Half Marathon Program is a perfect strategy for those who have been running minutes comfortably times per week for at least six months.
Runners What is my current level of performance? Runners What pace should I run on the long ones? Take your MM time and multiply by 1. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60F or cooler. It is always better to run slower than this pace. Walkers slow down enough to avoid huffing and puffing. Run Walk Run ratio should correspond to the pace used Runners.
It is fine to do cross training on Monday, Wednesday and Friday if you wish. An optional pace run TT is noted on the Tuesday run. You may opt out at any time. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon. Website powered by Digital Momentum. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.
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It is mandatory to procure user consent prior to running these cookies on your website. Transparency is important to us. View our Privacy Policy. Facebook Twitter. Half Marathon Training. So lace up your running shoes. Novice 1 The Novice 1 program is designed for beginning runners who want to prepare for their first
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