Training Programme
Half Marathon Training Programme
Before starting to train for a half marathon, you need to possess a basic fitness level. If you are over the age of 35, you probably should see your doctor for a physical examination. Assuming no major problems, most healthy people can train themselves to complete a 13.1 mile race.
The schedule assumes you have the ability to run 3 miles, three to four times per week. If that seems difficult, consider a shorter distance for your first race or take more time to develop an endurance base. Assuming you are ready to take on the half marathon distance I outline some of the phrases you need to familiarise yourself with.
PACE: Don’t worry about how fast you run on your regular workouts. Run at a comfortable pace. If training with a friend, the two of you should be able to hold a conversation. If you can’t do that, you are running too fast. You should be running between 65-75 % of your maximum pulse rate.
DISTANCE: The training schedule dictates workouts at distances, from 3 to 10 miles. Don’t worry about running precisely those distances, but you should come close. Pick a course through the locality or in some scenic area where you might enjoy your running. Then measure the route by car to ascertain the distance. When deciding where to run talk to other runners who may be able to assist. From experience they may be able to advise you on various courses and their corresponding distance to assist with your training programme.
REST: Rest is an important part of your training programme. You will be able to run the long runs on the weekend better and reduce the risk of injury if you rest before and after you’re (the long run).
LONG RUNS: The key to getting ready to finish a half marathon is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Don’t worry about making the final jump from 10 miles in practice to 13.1 miles in the race. The schedule below suggests doing your long runs on Saturdays however you can do them on Sunday or any other day that suits as long as you are consistent.
CROSS-TRAIN: On the schedule above, this is identified simply as ‘cross’.
It could be swimming, cycling or walking. What cross training you select depends on your personal preference. Cross training days should be considered easy days that allow you to recover from the running you do the rest of the week.
STRETCH AND STRENGTH: Monday is the day I advise you to do some stretching and strength training. It is wise to stretch everyday particularly after you finish your run.
Strength training could consist of press ups pull ups use of free weights. Runners generally benefit if they combine light weights with a high number of repetitions. Strength should be included on two convenient days within the week.
RACING: It is not obligatory but you might want to run a 5k or a 10k to see how you are doing and also to experience a road race, if you have not run one before.
You will be able to run your times to predict your finishing time in the half marathon, and what pace to run that race.
SUMMARY: Running 13.1 miles is not easy. If it were easy, there would be little challenge to an event such as a half marathon. Whether you plan your half as a singular accomplishment or as a stepping stone to the even more challenging full marathon. Crossing the finish line will give you a feeling of great accomplishment.
Good luck with your training.
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STRENGTH/CORE WORK :
Please refer to HTTP://WWW.MAYOCLINIC.COM/HEALTH/CORE-STRENGTH
This is a comprehensive website which displays the correct method to perform each exercise.
STRETCHING/ROPE FLEXIBILITY: Please contact Oisin O’Neill , Offaly Injury Clinic @ 086-3147600.
