Running moms. Have Fun!

Transcription

1 Running moms Women s Online Half Marathon Training Program This is for you if you are not new to 21k and will get you running the distance stronger than your last - training to be BadAss This program includes four running days, 1 day and an optional second day. You have to go wth how you are feeling and if you need to rest, this is the day to take off. Have Fun!

2 Sunday Monday Easy Tuesday Training Wednesday Strength/ Thursday Friday Easy/Fartlek Saturday Long Run Day Week 1 Intro Week & Get Running Intro Day easy 5k Hills 6 x 1 minute Hill Repeats Easy 25 min 12 km Week 2 25 min easy Hills 7 x 1 minute Hill Repeats 2 min sl hard 3 min easy Or easy 25 min 14 km Week 3 25 min easy Hills 8 x 1 minute Hill Repeats 2 min sl hard 3 min easy Or easy 25 min 16 km 3 x 5 min pick Week 4 25 min easy 6 x 400m 400 m rest Tempo 5k 10 km

3 Sunday Monday Easy Tuesday Training Wednesday Strength/ Thursday Friday Easy/Fartlek Saturday Long Run Day Week 5 Build 25 min easy 4 x 800m 400 m rest 3 min sl faster 2 min easy Or easy 25 min 16.5 km 3 x 5 min pick Week 6 Build 25 min easy 5 x 800m 400 m rest 4 min sl faster or easy 25 min 18 km 4 x 5 min pick Week 7 Build 25 min easy 5 x 1000m 400 m rest Easy 6 km 10 km 3 x 10 min pick Week 8 25 min easy 4 x 1600 m 200 rest 5 min sl hard Or easy 30 min 20 km 3 x 10 min pick

4 Sunday Monday Easy PLUS Tuesday Work Wednesday Core Strength Thursday Easy Friday Day Saturday Long Run Day Week 9 25 min easy 10 min mod hard pace/ Repeat x 3 5 min sl hard Or easy 30 min 22 km Week min easy Easy 6km Day 24km 3 x 10 min pick Week min easy 10 min mod hard pace/ Repeat x 3 5 min sl hard Or easy 30 min 8 km Week min easy /Cross Train Easy 6 k Day RACE

5 Keep in Mind This program is flexible and the workouts can be done on different days if you need to shift them around a bit Focus in on the Long Run and maintaining your pace during that long run Never do a pure speed day the day before a long run Always start each work out with a 5 min easy warm up Sunday or Monday is always your designated DAY (the day after your long run) Always consult a medical doctor before engaging in any rigorous exercise activity. Running is about the quality of your training, not the quantity. Do the strength workouts. SCHEDULE DESCRIPTION AND A FEW INSTRUCTIONS Warm Up please walk for 5 minutes at an easy pace prior to every walk/run workout to gradually increase your heart rate and warm up your muscles. Cool Down please walk for 5 min at an easy pace after every walk/run workout to gradually bring your heart rate down and provide re-covery time for working muscles.

6 Cross Training includes non-running activities or walking. Examples are cycling, swimming, pilates, yoga and elliptical trainers. You want to warm up for 5 minutes with an easy walk or up and down the stairs a few times. Strength Training includes body weight exercises, resistance training, pilates, yoga. It includes upper body, lower body and core exercises. These exercises will increase lean muscle tissue and boost metabolism. Strength training allows you to rest your running muscles and train opposing muscle and energy systems. This will reduce your risk of over training and injury. It helps speed recovery. These activities should be done at a moderate to hard pace. Long Run this run is all about getting in the distance. It should be slow. You should be able to talk through out. You need to make it all the way through the distance. Walk/run intervals are great and will help get you to the end by giving your body and mind time to recover and reenergize. We build slowly through the weeks with some rest weeks where the distance is less. Days/Off Days these days are just as important as workout days. This is when your body recovers and gets stronger. You can walk or do other gentle activity these days. Focus on healthy eating and drinking water. Enjoy them! Tempo Run - This is a pace where your speaking is a bit laboured. You can run this straight out, with 5 or 10 min intervals or the usual 12/1 intervals. Easy Run This is a pace during which you can run comfortably and chat (even to yourself!). It is a slow and comfortable pace for you. You should be able to keep this pace for a long time.

7 Fartlek Run A fancy term for intervals. They can be 5 min mod pace repeats, 10 min mod pace repeats or only a few minute surges followed by rest. The point is, there is fast running combined with adequate rest. Short but tough! ALWAYS have a minimum of 1 DAY per week, more if you are just getting back into it. copyright 2015 RunningMoms