Mini- Marathon Training

By Ms. Malone

Introduction

Train right for a fun, enjoyable challenge on the big day!

Beginning runner? Elite runner? Haven’t run in a long time? Either way, you can finish a half marathon.

Basic Care

Motivation

• Excited to try it!• 13.1 miles

AHEAD of youStart Line

• Proud you didn’t quit

• 13.1 miles BEHIND you

Finish Line

Goals

What’s your purpose?◦Lose weight◦Make new friends◦Challenge yourself◦Just to say, “I did it!”

Believe and Achieve

Got Shoes?

It’s the most important gear.

They are designed to fit feet with different arches, pronation, and more.

Visit a local specialty running store to find the best shoes for your feet.

Adequate Recovery

65%Carbohydrates 20-25% Unsaturated fat 10% Protein

Carbohydrates

Provide: vitamins, minerals, and fiber

Complex Carbs > Glucose > Energy Used

Foods: Peas, beans, whole grains, starchy vegetables, bread, legumes, rice, pasta

Unsaturated fat

Choose a good variety each day

Protective and preventive care

Food> Plaque build-up> CAD

Check out this link:http://www.dietaryfiberfood.com/fat-unsat

urated.php

Protein

Provides energy

It is the building blocks of the muscles.

High protein=healthy body & better muscle mass

Check out this link:http://

www.allina.com/ahs/healthwellness.nsf/page/Foods_Protein#meat

Recovery

Practice makes perfect◦Select a schedule and stick to it

Rest, to pass the test!◦Take non-running days just as serious.

Hydration

Drink 6-8oz of H2O every

20mins.

Weigh pre-/post-training runs

Drink H2O/Sports

Drink to restore body weight

right after run.

Injury Prevention

Use your non-running days to rest and recover.

Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes.

Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Pre-Training

Before you begin, you should be able to run for at least 30 minutes without stopping.

Distance is not important right now. You just need to get your body used to running.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

It’s also a good idea to select a half marathon and get signed up!

Training

Mileage should gradually increase each week.

As a general rule, total weekly mileage should not increase by more than 10% from week-to-week.

Completing a run of 10-12 miles about three

weeks before the race will be enough to prepare you for the finish.

Pacing Plan

Following is a recommended beginner half marathon training schedule.

This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule.

Week Mon

Tues Wed Thur Fri Sat Sun Total

10 Week Half Marathon Training Schedule

1 3 REST 3 3 REST 4 REST 13

2 3 REST 4 3 REST 5 REST 15

3 3 REST 4 3 REST 6 REST 16

4 3 REST 5 3 REST 8 REST 19

5 3 REST 5 3 REST 10 REST 21

6 4 REST 5 4 REST 11 REST 24

7 4 REST 6 4 REST 12 REST 26

8 4 REST 5 4 REST 9 REST 22

9 3 REST 4 3 REST 8 REST 18

10 3 REST 3 Walk 2

REST 13.1 REST 21.1

Half Marathon Day

For strength and recovery, taper a few weeks before the race

Got carbs?

Endurance and pace is critical

Maintain pace till YOUR big finish!!