Beginner Half Marathon Training Program - Norfolk Harbor Half
Aug 27, 2017 - 4 mi. Rest. 9/17. 3 mi. Rest. 3 mi. 3 mi. Cross T or Rest. 5 mi. Rest. 9/24 ... minute walk then progress to X minutes of running and Y minutes of ...
Beginner Half Marathon Training Program Week 8/27 9/3 9/10 9/17 9/24 10/1 10/8 10/15 10/22 10/29 11/5 11/12
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
20 min
Rest
20 min
2 mi
Cross T or Rest
30 min
Rest
20 min
Rest
30 min
3 mi
Cross T or Rest
40 min
Rest
3 mi
Rest
3 mi
3 mi
Cross T or Rest
4 mi
Rest
3 mi
Rest
3 mi
3 mi
Cross T or Rest
5 mi
Rest
3 mi
Rest
4 mi
3 mi
Cross T or Rest
7 mi
Rest
3 mi
Rest
4 mi
3 mi
Cross T or Rest
5 mi
Rest
3 mi
Rest
4 mi
3 mi
Cross T or Rest
7 mi
Rest
3 mi
Rest
5 mi
3 mi
Cross T or Rest
9 mi
Rest
4 mi
Rest
5 mi
3 mi
Cross T or Rest
10 mi
Rest
4 mi
Rest
6 mi
3 mi
Cross T or Rest
12 mi
Rest
3 mi
Rest
4 mi
3 mi
Cross T or Rest
6 mi
Rest
3 mi
Rest
2-3 mi
Rest
15-20 min
Rest
RACE DAY!
Tips To Keep Training Fun: 1. 2.
3. 4. 5.
The twelve week training program begins Monday, August 27th. Don’t feel you need to run the entire time. Just stay on your feet for the miles specified and use whatever combination of running and walking you are most comfortable with. For example, start your session with a 5-10 minute walk then progress to X minutes of running and Y minutes of walking (e.g. run 2 minutes, walk 2 minutes). Experiment with different ratios but never run to the point of exhaustion. The key is to take your walk breaks early when you are still feeling strong. You’ll be amazed at how far you’ll be able to go with consistent walk breaks. Continue experimenting with different run/walk ratios to find the one you are most comfortable with and which will enable you to complete the listed distance. If you do not have a measured course where you most often run or walk, use time instead—based on your pace. In other words, if you are scheduled to complete 2 miles and you normally run or walk a 12 min mile, stay out for 24 minutes. If you don’t know your pace, use 10 min/mile as your standard for runners and 15 min/mile for walkers. Your schedule incorporates 4 days a week of running and walking, two days a week to rest, and one day a week for cross training (Cross T). Cross training is recommended to maintain your cardiovascular fitness while giving your legs a break from running or walking. Biking and swimming are good forms of cross training. Finally, don’t stress over the schedule! Change days of the week that you run to what works best for you. Just try to maintain the same general sequence of events. If you miss a day or two—don’t panic.
Jennifer Neil. Race Director, NOTC [email protected] Dates: o Wednesday, September 14 - Information session at NOTC office (1050 S. Jefferson Davis Pkwy. Ste 109) at 6:00 PM. o Wednesday ... Believe that you're young enough, old enough, strong enou
by a pulse oximeter). Most people will not be able to monitor their oxygen levels and thus this marker will likely not apply. It is important to know your body's.
Nov 7, 2014 - Photo ID to the Runner Relations booth at the runDisney Health & Fitness. Expo. Lost $10 Disney Gift ... apple, & cranberries. Add Bleu ..... finisher certificate at MyDisneyMarathon.com approximately two weeks after the race.
our sports medicine team of physical therapists or sports medicine physicians will be available to assess ..... Fox Cities Marathon Staff present to answer any questions regarding training, registration, etc. ThedaCare Orthopedic Care and. Pacesetter
UA = Upper Aerobic (comfortably hard running). Walk/Run = Walk 1min/ Run 6min or/ Walk 1min, Run 15mins. Rest Day or XT. Run. Rest Day. Run. Rest Day. Long Run. Rest Day. Week 1. Mon, 7 Aug. Tue, 8 Aug. Wed, 9 Aug. Thu, 10 Aug. Fri, 11 Aug. Sat, 12 A
UA = Upper Aerobic (comfortably hard running). Walk/Run = Walk 1min/ Run 6min or/ Walk 1min, Run 15mins. Rest Day or XT. Run. Rest Day. Run. Rest Day. Long Run. Rest Day. Week 1. Mon, 7 Aug. Tue, 8 Aug. Wed, 9 Aug. Thu, 10 Aug. Fri, 11 Aug. Sat, 12 A
If you are able to fit in additional weekly runs, they should be made up of easy recovery runs. These runs are aimed at providing you with some additional.
marathon. Advanced 16 week training plan. Week two. Monday. Run 30 mins. Tuesday ..... Cheaper versions will be fine for most running conditions but they will.
taken lightly because it is both a serious test of your fitness and your commitment to ..... position that matches your current training load if you are already training.
Nov 10, 2012 - bib, race shirt, Finish Line Party wristband, $10 Disney Gift Card, and gEAR ... access to the internet or lose your waiver, onsite waiver printing.
It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired." -. George S. Patton, U.S. Army General, 1912 Olympian www.Missing:
