Half Marathon Training Guide for the Madison Mini-Marathon

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1 Half Marathon Training Guide for the Madison Mini-Marathon 12 weeks that s the minimum suggested time you need to train for and successfully complete a half-marathon. The 13.1 mile race is a popular compromise between a full marathon and a 5K or 10K because it ers a challenge, but requires less training and has a shorter recovery time. Runners of all levels can ease into the half-marathon by following one of the beginner training programs outlined below. To advance to a half-marathon level, it s ideal that you can currently at least 3 miles, or utes, comfortably. The idea is to gradually transform from a low-mileage ner to a ner ready to tackle longer distances through a steady increase in duration. Some important things to remember as you start a training program: Set a goal before you begin training. Your goal should be a challenge, but also fun, enjoyable and achievable. Trying to get back into shape? Beat an old time record? Hoping to simply finish? Whatever your motivation, keep it in mind, and use it to really stick to your training regimen. Wear the right gear. Get a good pair of shoes designed for ning. All feet are different, and a special pair of shoes tailored to fit yours will help prevent injury and keep you feeling good. Visit a local ning retailer for information on purchasing the best shoes for you. Socks and other ning attire made from wicking fabrics help to keep you cool and dry and can reduce friction induced injuries. Hydration and balanced nutrition are essential for staying healthy during training. While it is best to consult with a trainer or nutritionist to see what fits your individual needs, know that carbohydrates provide important fuel for ners. During training periods, it is often necessary to increase your total consumption of carbohydrates and fats to 60-70% of your diet. Consuming a healthy amount of protein is also important for maintaining strength and reducing recovery time. On s that last over an hour, carry fluids and consume 6-8 ounces every 20 s. Pay attention to the signals your body is sending. It will typically let you know when it needs fuel or water. Avoid injury by resting on non-ning days or spending time doing non-impact training such as biking, yoga or swimming. Ice any soreness, especially in the knees and shins, and consider doing a combination of ning and ing when starting out.

2 It is a good idea to monitor the age and mileage of your ning shoes. Worn out shoes can exacerbate or contribute to injuries to the ankles, hips and knees. Consider owning two pairs of ning shoes and alternating them daily. There are many views on the effectiveness of stretching for injury prevention. While the jury is still out on static stretching, many find dynamic stretching very helpful in loosening and warming muscles before and after a. Activities such as ing, an jog, butt kicks, side shuffles and lunges are all good examples of dynamic stretches. Most importantly, you should gradually increase your distance each week. Alternating your exercise days throughout the week will give your body a chance to rest and recover between efforts. Your weekly schedule may not fit nicely into the weekly schedules provided below. Consider these schedules as guidance, and feel free to modify them to fit your own routine. Finally, pay attention to those minor aches and pains and learn to recognize the difference between mere muscle soreness and something more serious. Since most ning injuries result from overuse, it is often best to take some time and let your body heal than to continue to through the pain. Staying motivated is a common challenge for all athletes. We are all motivated in different ways. One way to stay enthused is to set a goal and publicize it through one or more social networks. The more you share, the more likely you will be to stick to your goal. Another option is to find a friend or a ning group to join. Knowing that others are relying on you to show up at a specific time can be a huge motivator. Still others find inspiration in music or tracking performance and progress in a daily log. Running the Distance In distance ning, whether you know it or not, your goal is to strive for the highest level of aerobic fitness. That s because the aerobic system provides about 95 percent of the energy you use in a 5K race and over 99 percent of the energy for a marathon. Among the most important physiological adaptations to aerobic training are increasing the amount of oxygen-rich blood cells to your muscle fibers, increasing the size and number of energy producing mitochondria in your muscle fibers, and increasing the ability of your muscles to store fuel. You can build your aerobic base by increasing your ning mileage, and/or doing more aerobic training. Research shows that racing performance clearly improves after a sustained increase in mileage and the longer the race, the greater the benefit.

3 The schedules below fit in time for strength training, such as push-ups and sit-ups, and training. Crosstraining days are meant to be days. Potential -training activities include swimming, cycling, or ing. These lower impact days will allow your body to rest while still moving and increasing your aerobic fitness. They say ning is 90% mental and 10% physical. That statement is seemingly more true the longer the distance one is trying to. Mental toughness is defined as the ability to will oneself through less than ideal situations and conditions. A couple of suggestions for improving mental toughness include positive thinking and thinking in the present. Practice being aware of negative thoughts and images and replacing them with can do notions helps to develop positive energy, emotions and habits. Dwelling on the past may be helpful if those conjured visions resulted in the ideal outcome. However, it is better to concentrate on the present. Breaking your current race or training down into manageable chunks and focusing on the here and now is a good way to build confidence and increase self-satisfaction. After all, you should enjoy what you re doing while you re doing it. Training Programs Many different training plans are available. It is worth taking some time to do research and find the plan that suits your goals and lifestyle best. We have provided two plans below. The first is a 12-week program that includes training s along with built in training days. The second plan is a 19-week plan that encourages varying ratios of ing and ning. This plan also includes an extended program for two weeks following the race. Training Plan 1 12 Week Training Program Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 3 mile 2 mile 3 mile / mile mile 2 mile 2 mile 3 mile / 3. / 3. /

4 mile 2 mile 3 mile 3 mile 3 mile 3 mile / / 4. / 4. / / / 40 6 mile or 5K 50 7 mile 50 8 mile or 10K Run mile / 3 mile 2 mile 9 mile 10 mile Half Marathon Training Plan 2 19 Week Training Program This plan incorporates a - strategy. Sample ratios are listed below, but you should feel free to experiment with the - ratio that works best for you. You can also periodically change your ratio to add more time ning, or if having a difficult day, increase your ing portion. The key is to keep moving. 8 min/mi 4 min/ 35 seconds 9 min/mi 4 min/ 1 min 10 min/mi -3:1 11 min/mi 2: min/mi -2:1 13 min/mi -1:1 14 min/mi 45 sec/45 sec 15 min/mi 30 sec/45 sec 16 min/mi 30 sec/60 sec Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 25 min 3 miles 2 s 3 s

5 4 2.s 5 6.s 6 3 miles 7 8 miles 8 3 miles 9 9.s 10 s miles 12 s miles 14 s 15 1s 16 s 17 Half Marathon Race 18 s miles

6 The Madison Mini-Marathon will take place on August 18. Fleet Feet of Madison is holding a training program specifically for ners interesting in racing in the event. The program lasts 12 weeks and will include group s, weekly motivation advice via , a seminar on good ning form and nutrition, entry into the mini-marathon, and a discount entry fee to the pre- and post-race VIP area. Check out their website at Most of all, have fun with your training!