Are you Ready?

Before you run your first 1/2 marathon, you should be able to run 3 miles comfortably, 3-4 miles a week. 

 

Strength Training

It is important to do strength training 2-3 days a week to build endurance. This will help you long term as you increase the amount you run. Below our training guide is a list of excercises that you can choose from. Each link walks you through how to perform them.

 

Stretching

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems. Warm up for 5 minutes and then do your stretches and then follow up with a 5 minute cool down and stretch again. Sundays, spend a little more time stretching.                      

 

    1/2 Marathon Training Guide

 

Sun.

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

  

Week 1

Stretch

Strength Training

 3 miles   2 miles

 3 miles

Strength Training

 Rest  3 miles  4 miles        

Week 2

Stretch

Strength Training

 3 miles  2 miles

 3 miles

Strength Traning

 Rest  3 miles  4 miles  

Week 3

Stretch

Strength Training

 3.5 miles  2 miles

 3.5 miles

Strength Training

 Rest  4 miles  5 miles  

Week 4

Stretch

Strength Training

 3.5 miles  2 miles

 3.5 miles

Strength Traning

 Rest  4 miles  5 miles  

Week 5

Stretch 

Strength Training

 4 miles  2 miles

 4 miles

Strength Training

 Rest  4 miles  6 miles  

Week 6

 

Stretch 

Strength Training

 4 miles  2 miles

 4 miles

Strength Training

  Rest  1-2 miles   3 miles  

Week 7

 

Stretch 

Strength Training

 4.5 miles  3 miles

 4.5 miles

Strength Training

  Rest  5 miles  7 miles  

Week 8

Stretch

Strength Training

4.5 miles 3 miles

4.5 miles

Strength Training

 Rest  5 miles  8 miles  

Week 9

 

Stretch 

Strength Training

 5 miles  3 miles

 5 miles

Strength Training

  Rest  1-2 miles  6 miles  

Week 10

 

Stretch 

Strength Training

 5 miles  3 miles 

 5 miles 

Strength Training

  Rest  6 miles  9 miles  

Week 11

 

Stretch 

Strength Training

 5 miles  3 miles 

 5 miles

Strength Training

  Rest  6 miles  10 miles  

Week 12

 

Stretch 

Strength Training

 4 miles  3 miles

 2 miles

Strength Training

  Rest  Rest  Race  

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

 

 

 

 

   

Inner Core

Prone Iso Abs

Side Iso Abs

 

Outer Core

Ball Crunches

Floor Crunches

 

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

 

 

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

 

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

 

Triceps

Seated Triceps Extension

Triceps Kickback

 

 

  • Pick 2 exercises and do 2 sets of 12-15 reps.
  • Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1.