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.

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) 

 

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
 OR
 
7 Long

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
 OR
 10 Long

Week 9 (Dec 24)

Rest

3 Easy

5 Medium

4 Easy

Rest

*** Bagel Run II
   OR
 
10 Long

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!!!

 

BeginnerSomeone who now runs a couple of times per week for about 30 minutes.

Long RunCan 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-TrainGo 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.