I have officially signed my husband (and myself) up for his first half marathon. I'm excited to help train him the best I can. He will do great, i just know it. The half marathon isn't till January 23, 2011 so he has plenty of time to start training. I'm putting together a training schedule for those interested in doing a half and also for my friend Christina whom will also being doing her first half marathon. You're going to do great girly, I am so excited for you!
3month Training schedule
Week #1
Mon- Day off
Tues- 3 miles
Wed- 2 miles
Thurs- 3miles
Fri- Day off
Sat- 30 min uphill training
Sun- 4 mile run
Week #2
Mon- Day off
Tues- 3 mile run
Wed- 2 miles run
Thur-3 mile run
Fri- Day off
Sat- 30 Min uphill training
Sun- 4 mile run
Week #3
Mon- Day off
Tues- 3.5 mile run
Wed- 2 mile run
Thur- 3.5 mile run
Fri- Day off
Sat- 40 min uphill training
Sunday- 5 mile run
Week #4
Mon- Day off
Tues- 3.5 mile run
Wed- 2 mile run
Thur- 3.5 mile run
Fri- Day off
Sat- 40 min uphill training
Sun- 5 mile run
Week #5
Mon- Day off
Tues- 4 mile run
Wed- 2 mile run
Thur- 4 mile run
Fri- Day off
Sat- 40 min uphill training
Sun- 6 mile run
Week #6
Mon- Day off
Tues- 4 mile run
Wed- 2 mile run
Thur- 4 mile run
Fri- Day off
Sat- Day off
Sun- 3.1 mile run (5k)
Week #7
Mon- Day off
Tues- 4.5 mile run
Wed- 3 mile run
Thur- 4.5 mile run
Fri- Day off
Sat- 50 min uphill training
Sun- 7 mile run
Week #8
Mon- Day off
Tues- 4.5 mile run
Wed- 3 mile fun
Thur- 4.5 mile run
Fri- Day off
Sat- 50 min uphill training
Sun- 8 mile run
Week #9
Mon- Day off
Tues-5
Wed- 3
Thur-5
Fri- Day off
Sat- Day off
Sun- 6.2 mile run (10k)
Week #10
Mon- Day off
Tues- 5 mile run
Wed-3 mile run
Thur-5 mile run
Fri- Day off
Sat- 60 min uphill training
Sun- 9 mile run
Week #11
Mon- Day off
Tues- 5 mile run
Wed-3 mile run
Thur-5 mile run
Fir- Day off
Sat- 60 min uphill training
Sun- 10 mile run
Week #12
Mon- Day off
Tues- 4 mile run
Wed- 3 mile run
Thur- 2 mile run (Hydrate-load up on water)
Fri- Day off (Hydrate)
Sat- Day off (Carb Load-This will energize you the day before the big run)
Sun- 1/2 Marathon Day! (Try not to drink too much coffee or water to prevent mucho bathroom use lol)
*uphill training* Run one mile first. Start the bottom of the hill after one mile run, run uphill as fast as you can and walk back down, repeat a few times and then run another full mile. I suggest using a GPS watch in which calculates your miles and time. You want your total run to equal out 30/40/50 min (depending which week you're on).
Short runs during the week are not nearly as important as your long runs. If you miss a couple short runs no need to worry, just make sure you never skip your long Sunday run!
I suggest waking up as early as possible when in training. Get your runs over with super early in the morning. I get up at 5am. You want your body to be able to adjust to how early marathons/half marathons start.
Eating right makes a HUGE difference. One day of eating bad can mess up a weeks run :P
---I will add onto this as i go-----
