Weekly routine:Three days off, 4 days of racing
Weekly mileage:18-36 miles
Long run:Start 8 miles, bringing to 20 miles
Speedwork:Stride, running Marathon Pace (MP)
Benefits of the plan:
Daily e-mails with your next workout to keep on track
Create your own routes or Search our library of routes for tracking your workout
Graphics, and share workouts with friends via email, Facebook and view in Google Maps or Google Earth
Download workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Monitoring of complete nutrition to monitor your diet
Get help and answers forum
Calendar Snapshot:Here is a sample week of training from this training plan.
MondayRest / XT
Welcome to the first week of Plan membership of the world half-marathon runner for beginners. Every Monday you will get a note describing your training for the next week. And every day, you will receive an e-mail to remind you of your workout, as well as tips on training, nutrition and injury prevention. In most weeks through the program, you will have three short runways, three days of rest or cross-training, and a long, slow distance (LSD) run to help develop the strength needed to cover 13.1 miles.
You will also have the opportunity to cross-training (XT), which will help you build endurance and stave off burnout. ? You can connect a few miles faster than your normal pace - which is designated as the pace of the half marathon (HMP) - to build your stamina and keep you strong in the latter stages of the race.
Your training begins with a day of rest. Mondays are always confidential at rest in order to recover from the previous week. If you want to run more miles than the established program, do so in an easy day. Not to extend a run of more than one or two kilometers, and will not add miles on Saturday (the day before in the long term). If you have questions about training, please contact us at rwpersonaltrainer@rodale.com. If you have technical questions, send them to support@peaksware.com.
Tuesday2 Miles
Run at a comfortable pace easy enough that you can hold a conversation. If you are short of breath, you're going too fast. Do not worry about your speed. Focus on the path distance.
WednesdayRest / XT
Ideally, you can not run at all these days. But it is good to do an activity without any impact like yoga, stretching, or swimming. Whatever you do, just take it easy.
Thursday4 Miles
Be sure to sandwich each race with a warm up and cooldown of five to 10 minutes of easy walking and jogging, even on days that require short, easy runs. This will help you feel more comfortable on the track and will help prevent injuries such as muscle pulls.
FridayRelaxation
The easy days, you can cross train with an activity like cycling or using an elliptical trainer. Put in a sustained aerobic efforts for the same amount of time spent on the mileage of the day.
Saturday2 km Easy
A well-maintained training log can help you stay injury free. Take notes on how you feel after each race can help you learn the difference between the inevitable pain of hard workouts and consequential damage that needs medical treatment.
Sunday5 Miles LSD
Today is the first time, slow distance (LSD) run. Since you are going to run away, you can go more slowly than usual. Those days your goal is simply to cover the distance.
Weekly mileage:18-36 miles
Long run:Start 8 miles, bringing to 20 miles
Speedwork:Stride, running Marathon Pace (MP)
Benefits of the plan:
Daily e-mails with your next workout to keep on track
Create your own routes or Search our library of routes for tracking your workout
Graphics, and share workouts with friends via email, Facebook and view in Google Maps or Google Earth
Download workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Monitoring of complete nutrition to monitor your diet
Get help and answers forum
Calendar Snapshot:Here is a sample week of training from this training plan.
MondayRest / XT
Welcome to the first week of Plan membership of the world half-marathon runner for beginners. Every Monday you will get a note describing your training for the next week. And every day, you will receive an e-mail to remind you of your workout, as well as tips on training, nutrition and injury prevention. In most weeks through the program, you will have three short runways, three days of rest or cross-training, and a long, slow distance (LSD) run to help develop the strength needed to cover 13.1 miles.
You will also have the opportunity to cross-training (XT), which will help you build endurance and stave off burnout. ? You can connect a few miles faster than your normal pace - which is designated as the pace of the half marathon (HMP) - to build your stamina and keep you strong in the latter stages of the race.
Your training begins with a day of rest. Mondays are always confidential at rest in order to recover from the previous week. If you want to run more miles than the established program, do so in an easy day. Not to extend a run of more than one or two kilometers, and will not add miles on Saturday (the day before in the long term). If you have questions about training, please contact us at rwpersonaltrainer@rodale.com. If you have technical questions, send them to support@peaksware.com.
Tuesday2 Miles
Run at a comfortable pace easy enough that you can hold a conversation. If you are short of breath, you're going too fast. Do not worry about your speed. Focus on the path distance.
WednesdayRest / XT
Ideally, you can not run at all these days. But it is good to do an activity without any impact like yoga, stretching, or swimming. Whatever you do, just take it easy.
Thursday4 Miles
Be sure to sandwich each race with a warm up and cooldown of five to 10 minutes of easy walking and jogging, even on days that require short, easy runs. This will help you feel more comfortable on the track and will help prevent injuries such as muscle pulls.
FridayRelaxation
The easy days, you can cross train with an activity like cycling or using an elliptical trainer. Put in a sustained aerobic efforts for the same amount of time spent on the mileage of the day.
Saturday2 km Easy
A well-maintained training log can help you stay injury free. Take notes on how you feel after each race can help you learn the difference between the inevitable pain of hard workouts and consequential damage that needs medical treatment.
Sunday5 Miles LSD
Today is the first time, slow distance (LSD) run. Since you are going to run away, you can go more slowly than usual. Those days your goal is simply to cover the distance.
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