Marathon/Half-Marathon TRAINING:
Okay team, in order to download the recommended half-marathon training schedule you should be able to simply click on this link: halfmarathon
Below are some other links, that may help you out.
- Marathon Rookie & Half-Marathon Rookie
- Hal Higdon’s Plan
- Jeff Galloway’s Marathon plan and Half-Marathon plan
- Marathon Training: Mileage Build-Up
Along with the above Training another great thing to add to your work out routines is to throw a couple days in there of core and trunk training, whether that is plyometrics, yoga, core synergistics, or pilates.
Coach Lindsey’s Advice: I have a guide in all my training. I also highly recommend a foam roller or a stick to keep yourself injury free. There are two of my favorite sayings that will help you with your training:
- “No one ever drowned in sweat”
- “You won’t die from running, you’ll pass out first”
Keeping these things in mind will help you get through those first few painful runs. Running is all about rhythm. Don’t give up on the sport until you give yourself enough time to find rhythm. If you still don’t love running after that, then I give you permission to quit. One last thing- if it aches, its supposed to, that’s how you know you’re working, if it hurts, then something is wrong. Ache= normal, pain= bad. Also, you should use a tennis ball at least once a day under your bare foot and just roll it around to massage out any tension – this will help keep you injury free all over because your feet are so important. Last, if you are plagued by blisters and don’t want to buy $10 a pair running socks, try turning your socks inside out to reduce friction.
Coach Adam’s Advice: I’ve done heart rate training for all my triathalons and firmly believe in it. It keeps you honest both in working hard enough and keeping you down enough to avoid injury. I did Hal Higdon’s plan for my first half. It was a good plan with different levels. You can incorporate HR limits into the training and distance.
If this is your first attempt at these distances, then I have two pieces of advice.
- Start doing something now even if it is walking 2-3 times week. Don’t wait for your “training” program to start.
- DON’T BE INTIMIDATED by the distance. That is why you train…to get to the distance. You will get to the finish if you just get up tomorrow and do what you are supposed to do.
NUTRITION:
I believe nutrition is key! You gotta do it, so if you are used to eating anything you want, you might as well make up your mind to change that habit, NOW! Now, in saying that, I am NOT about fad diets, I am all about creating a healthy way of eating and living. Your nutrition is the fuel for your workouts and your daily lives, and needs to be premium fuel.
The following information is from Lindsey Lear, who may be the best and informed runner you will ever meet:
For diet, the rule of thumb for running is as follows:
- 25% of calories from protein
- 65% from carbs
- 10% from good fats
Coach Lindsey’s advice: For every hour of running you should drink at least 8 oz of water. Anything over one hour of running, you should replenish your body with 100 calories every thirty-forty five minutes.
My coach says eat a handful of almonds before a workout and recover with eight ounces of chocolate milk. Chocolate milk has the right ratio of fat, carbs, protein, and its mostly water so it is extremely hydrating.
