Aim for a conversational pace that doesn’t leave you too out of breath. “You’re getting more steps in, putting more pressure on your joints - which will help your body adapt to running.” With that in mind, let your easy runs be truly easy and comfortable. For more detailed running logs, check out the resources below. This half marathon within the Los Angeles Marathon is exclusively for those who fundraise for Team TMF or other non-profit Charity Partners. The workbook contains a Running Log worksheet, Walking Log worksheet, as well as a Race Log, each on a different worksheet. “Spending that time on your feet is so important to build that runner’s strength,” she explains. This Running Log spreadsheet helps you track your daily running or walking progress, including distance, time, heart rate, and route information. That’s because Jeter wants you to focus on increasing the time you spend on your feet, rather than aiming for specific mileage (or trying to get the run done as quickly as possible). You’ll also notice in this 10-week half-marathon training plan that some of your easy runs are determined by time (think: 25-30 minutes) rather than distance (e.g., 3 miles or 4.8 km). (Tapering, ICYDK, is the period of time during race training when you pull back on mileage in order to give your legs time to fully recover for race day.) Since your legs are already accustomed to running a few miles at a time, your “long runs” during training start at 4 miles (4.5 km) and peak at 12 miles (19.3 km) during week 7 of your half-marathon training plan - giving you plenty of time to taper before race day. “You might also have experience running a 5K (almost 8K km) or you’ve done a smaller race before.” And if this is your first half marathon, this 10-week training plan is perfect for you. Nike Run Club Guided Run: Easy Run or RECOVERY RUN: 25:00. Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals/5:00 Warm-Up/8 x 1:00 5K Pace Intervals/1:00 Recovery Between Intervals. Speed work can also include longer tempo intervals, in which you run for longer durations (think: 10 to 40 minutes) at a push pace thats slightly out of your comfort zone. “You should be able to run 3 miles (4.8 km)comfortably, without stopping,” she advises. Nike Run Club Guided Run: 14 Weeks to Go or RECOVERY RUN: 15:00. In speed runs, youll alternate going fast for short intervals (think: anywhere from 30 seconds to a few minutes or 100m to 800m) and recovering in a jog or walk. While runners who are total beginners should stick to a 12-week half-marathon training plan, this 10-week training plan is more appropriate for runners with a little bit of experience, says Jeter.
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