Recovery Day Rest Day pace. If needed Run 9minutes, walk briskly 1min and continue cycle. 20minute Run at even. Follow with stretching

Transcription

1 2017 Buffalo Half Marathon Training Program BEGINNER LEVEL Suggested starting base mileage = 5 + miles/week Assumes a base ability of completing a 1-2 mile run (run/walk) The BEGINNER TRAINING SCHEDULE is recommended for the novice level runner, or beginning half-marathoner who is looking to build conservatively to the 13.1 mile distance. Usually goal times will be over 2:00-2:30+. A base fitness level of being able to run 1 2 miles continuous (run/walk is fine) is strongly encouraged BEFE starting the 14-week training program. The goal for this training program is to get the runner to the finish line healthy. There are two primary focus days each week: Tuesdays and Saturdays. Tuesdays have an A option and a B option. Those seeking to work a bit on speed should select the A option. The pace of the pickups on Tuesday should at a faster/harder effort, but not a sprint. You should be able to sustain the pace for the duration of the pickup (for example, 1minute hard). Those that are brand new to running and building their base should select the B option. Saturday long runs are designed to gradually increase your endurance throughout the 14-week training cycle. These runs should be done with the following approach: repeat cycles of run 9 minutes, 1 walk minute (if needed, you can do cycles of 8minutes and 2mins walking). By establishing this cycle (9 run, 1 walk) at the start of your training, your body will have the time to adjust and adapted to the increasing volume. It is recommended that you start this cycle (9 run, 1 walk or 8 run, 2 walk) from the very beginning of your Saturday sessions. Do not want until you are fatigued to take a walking break as your walking break will then extend longer than 1 minute. When the break extends beyond 1-2 minute walk, resuming running is very difficult. Do NOT stop moving! This method of run 9minutes/walk 1minute can be employed on all run days if needed through the first 6-8 weeks of the training program. After 6-8 weeks, the goal will be to complete the shorter runs non-stop. If you are at a point that you can already run 5-6 miles without stopping, then I would encourage a 1minute walk every 2 miles. In this schedule, most will reach a peak mileage of miles per week or a little more. Two to three rest days should be incorporated (Wednesday, optional Friday, and Sunday). You may add an additional day of aerobic cross training on Wednesday or Sunday. is defined as nonimpact aerobic exercise such as Spin, Bike, Elliptical, Arc Trainer, rowing (erg), etc. Three to four days of running will be required each week. # Monday Tuesday Wednesday Thursday Friday Saturday Sunday # 14 10min Workout OPTION A: 20minute OPTION B: 20minute, at even If needed 9minutes, Recovery Day 15minute at even If needed Long miles: 9 minutes, walk cycle through. You will not need to hydrate during this run (it s too short!) Recovery Day # 13 15min OPTION A: 20minute OPTION B: 20minute, at even If needed 9minutes, 20minute at even If needed miles: 9 minutes, walk cycle through.

2 # 12 20minute If needed OPTION A: 30 minute 10minutes easy. Then run 5 x 1min with 1min slow 20minute at even If needed You will not need to hydrate during this run (it s too short!) 4 mile: 9 minutes, walk cycle through 4 miles. If needed, hydrate every OPTION B: 30minute, at even If needed 9minutes, # 11 20minute If needed OPTION A: 32-minute 10minutes easy. Then run 4 x 1:30 with 1:30 slow 20minute at even If needed 5-mile: 9 minutes, walk cycle through 5 miles. OPTION B: 32minute, at even If needed 9minutes,

3 # 10 20minute If needed OPTION A: 35-minute 10minutes easy. Then run 10 x 1minute at a faster pace, with 1min slow (or very brisk walking) (CD) 5minutes easy 20minute at even If needed 6-mile: 9 minutes, walk cycle through 6 miles. OPTION B: 35minute, at even If needed 9minutes, # 9 20minute If needed OPTION A: 35-minute 10minutes easy. Then run 5 x 2min with 1min slow 25minute at even If needed 7-mile: 9 minutes, walk cycle through 7 miles # 8 OPTION B: 35minute, at even If needed 9minutes, 20minute OPTION A: 38-minute If needed 10minutes easy minute at even If needed 9minutes, walk 8.5 mile: 9 minutes, walk cycle through 8.5 miles.

4 Then run 6 x 1:30 with 1:30 slow briskly 1min and continue cycle OPTION B: 38minute, at even If needed 9minutes, # 7 20minute If needed OPTION A: 40-minute 10minutes easy. Then run 10 x 1min with 1min slow, at even If needed 9minutes, 20minute at even If needed 10-mile: 9 minutes, walk cycle through 10.0 miles # 6 20minute OPTION A: 38-minute 10minutes easy. Then run 6 x 2 pickups at a faster pace, with 1min slow (or 30minute at even 6-mile: 9 minutes, walk cycle through 6 miles.

5 very brisk walking), at even If needed 9minutes, # 5 20minute OPTION A: 40-minute 13minutes easy. Then run 3 x 3min with 1:30 slow 25minute at even 11-mile: 9 minutes, walk cycle through 11 miles., at even If needed 9minutes, # 4 20minute OPTION A: 44-minute 10minutes easy. Then run 12 x 1min with 1min slow 30minute at even 7-mile: 9 minutes, walk cycle through 7 miles.

6 OPTION B: 45minute, at even If needed 9minutes, # 3 20minute OPTION A: 40-minute 10minutes easy. Then run 10 x 1min with 1min slow 25minute at even 12-mile: 9 minutes, walk cycle through 12 miles., at even If needed 9minutes, # 2 20minute OPTION A: 30-minute 10minutes easy. Then run 4 x 2min with 1min slow X-Training 20minute at even 6-mile: 9 minutes, walk cycle through 6 miles.

7 OPTION B: 30minute, at even If needed 9minutes, # 1 20minute OPTION A: 25-minute 10minutes easy. Then run 5 x 1min with 1min slow (CD) 5minutes easy X-Training Or 20minute at even REST DAY Beishline Memorial 5k for your shake-out run the day before the marathon! Or an easy minute jog to loosen up and be ready for tomorrow s Half Marathon! HALF MARATHON DAY Approach today as you have with all of your long runs: 9 minutes, walk briskly 1min, continue cycle through 6 miles. OPTION B: 25minute, at even If needed 9minutes,