NDN Half Marathon Training Tips
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The training schedule begins with a 3 mile run and assumes you are in better than "couch potato" shape.
Some tips to keep in mind as you approach the start of training for the NDN 1/2 Marathon.
Our goal will be to get to the starting line on January 20,2008, healthy and to arrive at the finish line happy.
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To be successful you will need to learn to listen to your body, and remember that REST is very important. Days off during training are key elements of the plan as they allow your body to recover from the stress of running.
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Also keep in mind that fluids are vital, and you MUST hydrate and rehydrate your body. ---Find a training buddy or group. It will make the training more enjoyable and easier.
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And it goes without saying that a good pair of running shoes correctly fitted to your individual needs will be your most important tool to be successful in training for and completing the 1/2.
So let's get ready to start training for the NDN 1/2 Marathon.
Beginners Schedule to Train for ½-marathon
(Remember the tips given above & see comments below)
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Week 1 (Oct 29) |
Rest |
3 Easy |
3 Easy |
3 Easy |
Rest |
Cross-Train |
4 Long |
|
Week 2 (Nov 5) |
Rest |
3 Easy |
3 Medium |
3 Easy |
Rest |
Cross-Train |
5 Long |
|
Week 3 (Nov 12) |
Rest |
3 Easy |
4 Medium |
3 Easy |
Rest |
Cross-Train |
6 Long |
|
Week 4 (Nov 19) |
Rest |
3 Easy |
4 Easy |
***Gobble-Gobble 4-miler |
Rest |
*** Bagel Run I |
|
|
Week 5 (Nov 26) |
Rest |
3 Easy |
4 Medium |
4 Easy |
Rest |
Cross-Train |
8 Long |
|
Week 6 (Dec 3) |
Rest |
3 Easy |
5 Medium |
4 Easy |
Rest |
Cross-Train |
8 Long |
|
Week 7 (Dec 10) |
Rest |
3 Easy |
5 Medium |
4 Easy |
Rest |
Cross-Train |
9 Long |
|
Week 8 (Dec 17) |
Rest |
3 Easy |
5 Medium |
4 Easy |
Rest |
*** Marco Hill Run 5-miler |
|
|
Week 9 (Dec 24) |
Rest |
3 Easy |
5 Medium |
4 Easy |
Rest |
*** Bagel
Run II |
|
|
Week 10 (Dec 31) |
Rest |
3 Easy |
6 Medium |
4 Easy |
Rest |
Cross-Train |
12 Long |
|
Week 11 (Jan 7) |
Rest |
3 Easy |
6 Medium |
4 Easy |
Rest |
Cross-Train |
8 Long |
|
Week 12 (Jan 14) |
Rest |
3 Easy |
Rest |
3 Easy |
Cross-Train OR Rest |
Rest |
RACE DAY!!! |
Beginner – Someone who now runs a couple of times per week for about 30 minutes.
Long Run – Can be done either Saturday or Sunday, but be sure to follow with a rest day so if you run long Saturday, then rest Sunday and Cross-Train on Monday.
Cross-Train – Go for a bike ride, swim or play tennis, but at an easy pace.
Medium – Just run a little faster than usual, but not so fast that you cannot cover the distance.
☼- Always start your runs slowly so as to warm up. Walking a block or so is good – and remember to cool down after the same way.
***Gobble Gobble 4-miler – 4-mile race Thanksgiving morning at the Village on Venetian Bay.
***Bagel Run I – a fun run at Naples On The Run (in place of your Sunday long run). Come outand enjoy running with others and have free bagels and coffee after. The bagel run is on Saturday morning and would replace Sunday’s long run.
****Marco Hill Run 5-miler – a race over the hills of Marco Island on Saturday (instead of your long run on Sunday) – believe me… it will fee like you ran 10 miles!
***Bagel Run II – a 10 mile fun run on Saturday at Naples On The Run with bagels and coffee after. The bagel run is on Saturday morning and would replace Sunday’s long run.