BASE BUILDING FOR A HALF MARATHON PROGRAM KEY

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1 BASE BUILDING FOR A ALF MARATON Created by Coach Mark Lorenzoni A critical component in properly and safely preparing for a long distance running event is the base building phase of your personal program. Sadly, this is often sorely neglected and many folks enter their final 1 12 week countdown, to race day, with a dangerously low mileage base. This often leads to pre-race injuries or missed goal race times. The key is to slowly build your total weekly mileage and weekly single long run by 1 15%/week and to enter the final 1-week countdown phase, when you begin to introduce quality workouts, close to your ultimate targeted mileage peak level. During this base building phase, all of your miles should be run at your AR (Aerobic eart Rate nice and relaxed "conversational pace" one breath for every 6-8 steps), although I may introduce some light and moderate hill pickups and some shorter runs at your targeted race pace. PR/BQ PROGRAM KEY Brand new to this distance, having never run a marathon or half marathon before. ave run one or more marathons or halfs in the past 3-4 years. Looking for or already have a Boston Qualifier or looking to run a personal best. Weekly Mileage () This is your total weekly mileage for any given week. Most folks run 3-4 days/week and a typical regimen would be: Monday (short), Wednesday (medium), Thursday (shortest), Saturday (longest). Long Run () These are always done at your Aerobic eart Rate (AR) which is one breath for every 6-8 steps. Do NOT push these. Most folks run this on Saturday. ills () To be run at the end of your Monday run, these are light surges (not sprints)up a moderate hill (not steep). Usually 2-3 seconds in duration. Take a light jog or walk down the hill to recover after each surge. alf Marathon Pace (MP) or Marathon Pace (MP) To be run in the middle of the indicated runs (after warm-up) at the distance indicated. When it says 2 MP it means go 2 miles at MP twice with a 1-2 minute jog in between each. Recovery Week A lower mileage week (every 4th week) to allow your body to recover. Call Mark at or with any questions.

2 September 1/2 Marathon Base Building May 7-13 May 7-13 May May 14-2 May 14-2 May June 4-1 June 4-1 June w/ 2 MP

3 October 1/2 Marathon Base Building May June May June PR May June w/ 2 x MP w/ 2 MP x6 July , 6; 13-18, 7; PR 16-2, 8 w/ 2 MP

4 November 1/2 Marathon Base Building June 4-1 June 4-1 June w/ 4x 1/2 mi at MP July July July x6 July , 5; 12-15, 6-7; PR 17-21, 8 w/ 2 mi at MP

5 December 1/2 Marathon Base Building o June 4-1 June 4-1 June July July July July July July x6 July 3-Aug 5 9-1, 12-14, 6 PR 18-2, 6 w/ 4 x.5 mile at MP