AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED

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1 AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED Monday Tuesday Wednesday Thursday Friday Saturday Sunday 30 JUN - 6 JUL 1 REST 45 EASY 45 recovery REST DAY or ACTIVE RECOVERY (RS) - Run 9 miles. Run the first 6 miles at easy pace and the final 3 goal Half Marathon Pace 7-13 JUL 2 REST 50 EASY 45 recovery REST DAY or ACTIVE RECOVERY (RS) - Run 5 miles with 3 x 100m JUL 3 REST 35 EASY 55 recovery 30 easy with 3 x 150m (RS) - Run 10 miles. Run the first 6 miles at easy pace and the final 4 goal Half Marathon Pace 1 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

2 AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED Monday Tuesday Wednesday Thursday Friday Saturday Sunday JUL 4 Rest REST DAY drills, 12 x 55 min recovery 100m LIGHT 3 mile warm up, drills, 8 x Half Marathon Race Pace with 2 rest, 1 mile cool 30 min recovery 28 JUL - 3 AUG 5 40 min EASY with 4 x 100m drills, 16 x 60 min recovery 100m 35 easy 150m (RS) - Run 11 miles. Run the first 7 miles at easy pace and the final AUG 6 45 min EASY with 4 x 100m drills, 12 x 35 min recovery with 5 x 100m 3 mile warm up, PEACE LOVE RUN 5km, 3 mile cool ZULU RACING 55 min recovery 2 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

3 AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED Monday Tuesday Wednesday Thursday Friday Saturday Sunday AUG 7 50 min EASY with 4 x 100m drills, 12 x 1 pace with 60 seconds 60 min recovery 35 easy 150m (RS) - Run 13 miles. Run the first 7 miles at easy pace and the final AUG 8 Rest REST drills, 15 x 1 pace with 60 seconds 65 min recovery 100m LIGHT 3 mile warm up, drills, 8 x Half Marathon Race Pace with 3 rest, 1 mile cool REST DAY or ACTIVE RECOVERY AUG 9 50 easy 150m drills, 16 x 1 pace with 60 seconds 65 min recovery 100m 35 easy 150m (RS) Run 14 miles. Run the first 7 miles at easy pace and the final 7 3 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

4 AREA 13.1 Half Marathon Training Schedule 2014 ADVANCED Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1-7 SEPT easy 150m drills, 10 x 2 65 min recovery 150m REST DAY 3 mile warm up, drills, 8 x Half Marathon Race Pace with 3 rest, 1 mile cool 55 min recovery 150m 8-14 SEPT easy 150m drills, 12 x 2 65 recovery with 4 x 150m 35 easy 150m (RS) - Run 15 miles. Run the first 7 miles at easy pace and the final SEPT 12 Rest REST DAY drills, 17 x 2 60 recovery with 4 x 150m 3 mile warm up, drills, 4 x Half Marathon Race Pace with 4 rest, 1 mile cool 50 recovery 4 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday SEPT 13 Rest drills, 20 x 1 10km Race pace with 2 45 recovery 90 easy with 6 x 150m 65 recovery 29 SEPT - 5 OCT 14 drills, 8 x 3 10km Race pace with 3 65 recovery 35 easy 150m (RS) - Run 16 miles. Run the first 7 miles at easy pace and the final OCT easy 150m drills, 10 x 3 10km Race pace with 3 60 recovery 3 mile warm up, drills, 4 x Half Marathon Race Pace with 4 rest jog recovery, 1 mile cool 55 min recovery 5 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

6 Monday Tuesday Wednesday Thursday Friday Saturday Sunday OCT easy 150m drills, 15 x 1 10km Race pace with 2 55 recovery 35 easy 150m (RS) - Run 17 miles. Run the first 7 miles at easy pace and the final OCT 17 Taper 35 easy 150m drills, 8 x 3 10km Race pace with 3 35 recovery 25 easy with 2 x 150m 3 mile warm up, BIG PUMPKIN 5km, 3 mile cool ZULU RACING 45 recovery 27 OCT - 2 NOV 18 Taper 35 recovery drills, 16 x 5km Race Pace with 90 seconds 45 recovery drills, 4 x Half Marathon Race Pace with 5 rest, 1 mile cool 65 recovery 6 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

7 3-9 NOV 19 Taper REST 1 mile warm up, drills, 7 x 1 Pace with 2 35 recovery 150m REST DAY or ACTIVE RECOVERY 20 easy with 2 x 150m AREA 13.1 ZULU RACING Half Marathon 20 min recovery 7 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

8 REST DAY or ACTIVE RECOVERY: This is a perfect opportunity to spend time with your significant other and go for a walk, a hike or spend in the evening rolling out your legs and stretching. : Standard Cross Train Work out of the Day, with 5-10 of ning before and after each WOD. This will ensure that even on the days you are not getting a in you are still working on muscle memory and your F.A.S.T., even jogging for 5 before your WOD will do wonders for your ning form and timing/cadence. Easy Run: These s are designed to be at your conversation pace, so you should be able to talk comfortably, it prevents you from ning too hard and not recovering from your workouts correctly. It also forces you to slow even if you feel strong or fast.. It will assist in building up your cardiovascular system, burn fat, and build your aerobic fitness, and your overall muscular and skeletal strength. Recovery Run: are designed to boost recovery, flush out soreness, cut on muscle inflammation, and prepare your body and cardiovascular system for your next workout or. An "easy" and a "recovery" are two very different animals. Make sure you stay very relaxed and just move your legs, this Recovery Run will be slower than your easy pace. Tempo Run: These are often considered to be "Lactate Threshold" or "Anaerobic Threshold paced s", they can be anywhere from 3-9 miles at a hard controlled pace, which should be right around Goal Marathon Pace. Steady State Run: These are often considered to be a little slow than "Lactate Threshold" or "Anaerobic Threshold paced s" and a little less taxing on the body. They still build incredible fitness, strength and muscular and mental toughness. They should be at a medium to hard pace, so a little slower than goal Half Marathon Pace and can be anywhere from 3-11 miles in length or 20 to 60. Race Simulation(also used for your long ) (RS): this is to prepare you for the actual race, so you end up ning the race distance(or slightly less, at a slightly faster pace), for example; if you were getting ready to race a half marathon, you would warm up 2 miles, 5-10 seconds faster than Goal Half Marathon Race Pace for 3-12 miles and then cool 1-2 miles, in essence ning almost the entire race distance at a little faster than your Goal half marathon race pace. This prepares your body to the close to the full distance of your race, at slightly faster than your goal race pace and make you race seem a little easier. (The best ners in the world use this same training technique) Speed work: Ranges from 200m to 1,600m and anywhere in between, this type of training improves ning economy, efficiency, leg turnover, recruits type I muscle or Fast twitch muscle and gives your legs that spring that you need to faster. 8 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

9 Striders (Accelerations): Accelerations or Striders are the East African's, meaning the Kenyan's and Ethiopians not so secret weapon for developing speed and staying sharp for races. They are very simple to do and don't require a lot of direction. You do them after each easy to remind your body, legs and muscles that they are still fast even though you just got finished ning easy. It is a way to do speed work by tricking your muscles into thinking they can ran fast, when in actuality they took a rest day. You have to remember that your muscles and body are smarter than you are and remember the last thing they did from the day before. If you easy or slow every day, you body will only know how to easy and slow on race day. So...a Strider: Find a straight flat, preferably grass, but road will do if you don't have a soccer field close by, mark off, or just guesstimate about m and break it into three sections. Start off ning easy and slowly start building speed until you are 1/3 of the way through, once you enter the 2/3 you should be building speed until the point at which you are ning at a controlled sprint, or a 1 mile Race Pace(NOT ALL OUT), all the way through the 2/3 and as you enter the 3/3 you will gradually start to slow until you are at the end of the m at which point you are back to an easy just like you started at the beginning. Only thing to really remember is that it is not an all-out sprint, it is drill to accelerate and decelerate with smooth transitions. Warm up/cool Down: 10 or 1 to 1.5 mile of easy ning for both warm up and cool, with drills directly after your warm up. Drills: are a number of drills ranging from skipping, to high knees and butt kicks. They realign your body, correct ning form, they work miracles on your bio-mechanics and boost your muscle memory from foot to ground and heel to butt. The Drills in the link below may feel a little awkward at first, but please give them time and you will not only get used to them, but you will start reaping the benefits almost immediately. They need to be done twice a week. Leg Swings: will open up your hips, increase the range of motion in your hip flexors and provide great mobility and boost blood flood to your hips and lover back. They need to be done before and after each. 9 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.

10 Over striding: will not make you faster!! It is a common misconception; most people think if their stride is longer they will faster, this is FALSE, short controlled are the best way to keep you up right and landing under your center body of mass. Keeping your stride short and controlled will avoid injuries, hip problems and overuse damage on the lower back and ankles. Also, it does not matter if you are short, it is all about leg turnover and foot speed. PLEASE SEE F.A.S.T PRESENTATION. Running Form is very important and will allow you to faster and more efficient. Of course all ners are different, have different, gates and over all muscle and joint set up, but in general we all have two legs a core and arms to propel us forward. This video gives you some great points on how to light, efficient and things to think about while you are ning. Please click on the link below: Stretching can be overdone or stretched out of the natural range of motion and cause damage rather than assist in recovery and increased flexibility. These stretches by Coach Nicole are great for you after your s and will boost recovery. I have a little routine after my s and my body knows when the workout is done. Please click on the link below: 10 AREA 13.1 Half Marathon Training Schedule 2014 Coach Cawood, LLC. All rights reserved.