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Training Guide: Running a Half-Marathon

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Cross-Training, Hill Workouts, and Speed Intervals

Kick your training schedule into high gear with these additional strength-building routines. (Refer to your printable training schedule calendar for when to do them!)

Optional Cross-Training

In between running days, do 20 to 30 minutes of nonimpact cardio (such as cycling, swimming, or using the elliptical) at moderate intensity, or strength-train, focusing on your core and lower body (try push-ups, lunges, and squats).

Hill Repetitions

When your schedule says to do a "hills" run, simply include 4 to 8 uphill sprints: Run uphill (or at least at an incline) for two minutes at 5K race pace (an intensity of about 85 percent of maximum effort). Jog easy downhill; repeat.

Speed Intervals

When your schedule says to do a "speed" run, include 4 to 8 bursts at a faster pace. Go at a 5K race pace or slightly faster (85-95 percent of maximum effort) for 90 seconds, then jog easy for at least two minutes to recover; repeat.

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pangomax1 wrote:

Well this is good except I was looking for a training schedule to embrace running... the one you provide does nothing for me... it goes from run/walking to running 2 miles in one week...shoot, I have been run/walking 5 miles for a while and still can't "run" longer than 5 minutes at a time within that framework...was looking for ways to improve but I guess I will just keep doing what I am doing, lol

3/23/2014 12:39:02 PM Report Abuse
grey_jillian wrote:

Thanks for the tip. Im looking forward on running back again next week. Hopefully this helps in making me get back to shape. By the way, i would like to share a great website for running, http://runninggizmo.clan.su.

1/7/2011 10:40:56 AM Report Abuse
nancymcjensen wrote:

I used the intermediate guide to train for a half marathon. It worked well. I did 2:06 and for a 49 y/o woman with a family and a job I think that's pretty righteous. The one thing I might change is the taper period pre-race felt rigorous. I was tired on race day. In hindsight I think a little more rest the 2 weeks prior would have helped. This was a great program, though, easy to follow and I'll use it again, with that small modification.

6/7/2010 04:25:31 PM Report Abuse

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