Half Marathon Training Jeff Galloway. Half Marathon Training. Half Marathon To Finishfor runners and walkers scroll down for the Time Goal ScheduleHow to Train for a Half Marathon by Jeff. This training guide is designed to get you to the point where you can run 30 minutes about two miles at a slow, relaxed pace. Its a simple, progressive program. Date and Time. The Races Womens FourMiler starts at 800 am cap at 300 Mens FourMiler starts at 900 am cap at 300 One Mile WalkFun Run starts at 9. Want to learn to throw a perfect spiral or how to hit a curve ball eHow can help you cover the basics of basketball, tennis and any other of your favorite sports. This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, see Beginning Running. Customized Half Marathon Coaching by Jeff is available here Note This is the minimum that Ive found necessary to finish with strength. If you are already runningwalking more than this amount and are able to recover between workouts, you may continue to do what you are doingbut be careful. I dont recommend that first time half marathon participants try for a time goal. Do the first one to finish, runningwalking at a comfortable training pace. Object Moved This document may be found here. N7733fQ/V4F9tt8r8bI/AAAAAAAAk_k/kitvKgksk74A1sXsy2UIDfh14Hq4e3fWQCLcB/s640/Running%2BFor%2BBeginners%2BEtsy%2BPicture.png' alt='Walk To Run 8 Week Programs' title='Walk To Run 8 Week Programs' />Beginner marathon training programs 16 26 week schedules. To begin this program, you should have done a long runwalk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend runwalk to this distance before starting this program. Runners What is my current level of performance Read the chapter in the book on Choosing The Right Goal. After you have run 3 4 magic miles MM, multiply by 1. This tells you what you are currently capable of running in a half marathon right now at a very hard effort, when the temperature is 6. F or below and when you have done the long runs listed in the schedule. Even in the half marathon itself, I dont recommend running this fastrun at the training pace that was comfortable for you on your last long runs. Runners What pace should I run on the long ones Take your MM time and multiply by 1. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 6. F or cooler. It is always better to run slower than this pace. Walkers and runners should pace the long one so there no huffing and puffingeven at the end. When the temperature rises above 6. F runners slow down by 3. F. Walkers slow down enough to avoid huffing and puffing. Run Walk Run ratio should correspond to the pace used Runners. Walkers use the walk shuffle ratio that works for you to avoid huffing and puffing. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your runningwalking in doing this, but youll increase your fatburning potential. Dont do exercises like stair machines that use the calf muscle on cross training days. Be sure to take a vacation from strenuous exercise on the day before your weekend runswalks. An optional pace run TT is noted on the Tuesday run. To get used to a pace you want to run in the race itself, time yourself for a mile, and take the walk breaks as you will do them in the race. Have fun 1. 3. Looking for a customized plan For as low as 9. Jeff Half Marathon Training Schedule for Runners and Walkers Week. Monday. Tuesday TTWednesday. Thursday. Friday. Saturday. Sunday. MM7off. 30 min runoff. MM9off. 30 min runoff. MM1. 3off. 30 min runoff. MM1. 5off. 30 min runoff. Half Marathon Race. Half Marathon Time Goal for runners. Note This is the minimum that Ive found necessary to prepare for the goal. If you are already running more than this amount and are able to recover between workouts, you may continue to do what you are doingbut be careful. I dont recommend that first time half marathoners try for a time goal. Trend Micro Antivirus Serial Number Crack. Run the first one to finish, running mostly at a comfortable training pace. To begin this program, you should have done a long run within the past 2 weeks of at least 5 miles. If your long one is not this long, gradually increase the weekend run to this distance before starting this program. What is my current level of performance Read the chapter in the book on Choosing The Right Goal. After you have run 3 4 magic miles MM, multiply by 1. This tells you what you are currently capable of running in a half marathon right now at a very hard effort, when the temperature is 6. F or below and when you have done the long runs and speed training listed in the schedule. What pace should I run on the long ones Take your MM time and multiply by 1. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 6. F or cooler. It is always better to run slower than this pace. Pace the long one so that you arent huffing and puffingeven at the end. When the temperature rises above 6. F Slow down by 3. F on long runs and the race itself. Run Walk Run ratio should correspond to the pace used. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but youll increase your fat burning potential. Don do exercises like stair machines that use the calf muscle on non running days. Be sure to take a vacation from strenuous exercise on the day before your weekend runs. At the beginning of the program, after you have run 2 MMs, you can choose a goal that is as fast as 3. Read the leap of faith goal segment of the Choosing The Right Pace chapter. To prepare for your goal, 8. To compute your pace for the 8. Warm up for each 8. Then do 4 8 acceleration gliders see the segment about this in Drills chapter of Galloways Book on Running. Reverse this process as your warm down, leaving out the acceleration gliders. Walk 2 3. 0 to 3 min between each 8. At the end of the first lap, walk for 1. The time for each 8. If you have recovered from the weekend workout on Tuesday, run a mile at race pace noted as p on the Tue line. After an easy warmup, run 4 of the cadence drills CD and 4 acceleration gliders Acg. These are described in the Drill section of my Galloway Training book. Then run a mile segment at goal pace, taking the walk breaks as you plan to do them in the race. Jog for the rest of your run. On long runs and the race itself, slow down when the temperature rises above 6. F by 3. 0 seconds a mile for every 5 degrees above 6. F or more. 1. 7. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but youll increase your fatburning potential. Dont do exercises like stair machines that use the calf muscle on non running days. Be sure to take a vacation from strenuous exercise on the day before your weekend runs. Have fun 2. 0. Looking for a customized plan For as low as 9. Jeff Half Marathon Training Schedule for Time Goal Runners Week. Monday. Tuesday CDAcgpWednesday. Thursday. Friday. Saturday. Sunday. MMoff. 35 min runeasy walkoff. MMoff. 40 min runeasy walkoff. MMoff. 45 min runeasy walkoff. MMoff. 45 min runeasy walkoff. Easy 5 milesMM1. Goal Half Race 1. Hal Higdon Training Programs. K Training Novice. Click here for the Training. Peaks interactive programs The following 5 K novice training program lasts eight weeks and climaxes at the end of Week 8 with a 5 K 3. It is among the easiest programs I offer both online and in books. Do you need to race to call yourself a runner I ask in the new edition of Run. Fast planned for publication fall of 2. Not really. Nevertheless, nailing a fast time in a 5 K and comparing it a few months or years later to a time previously run can be an important motivational tool. K novice assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking. If running 1. 5 miles for your first workout in Week 1 seems too difficult, you might want to begin with my 5 K walking program. If 5 K novice seems too easy, consider 5 K intermediate or even 5 K advanced. Be aware as you begin, that you can purchase an interactive version of this program, where I send you daily emails telling you how to train, from Training. Peaks. The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Rest Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Run Dont worry about how fast you run just cover the distance or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. RunWalk  Theres nothing in the rules that suggests you have to run continuously, either in training or in the 5 K race itself. Run until fatigued walk until recovered. Walk Dont worry about how fast you walk, or how much distance you cover. Begin with about 3. Week 7. The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. You will find more information on 5 K training in my book, Run. Fast. 5. K Training Novice Intermediate Advanced Walk. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. Rest or runwalk. Rest or runwalk. Rest. 1. 5 m run. Rest or runwalk. Rest or runwalk. Rest. 1. 7. 5 m run. Rest or runwalk. Rest or runwalk. Rest. 2 m run. 40 min walk. Rest or runwalk. Rest or runwalk. Rest. 2. 2. 5 m run. Rest or runwalk. Rest or runwalk. Rest. 2. 5 m run. Rest or runwalk. Rest or runwalk. Rest. 2. 7. 5 m run. Rest or runwalk. Rest or runwalk. Rest. 3 m run. 60 min walk. Rest or runwalk. Rest or runwalk. Rest. Rest. 5 K Race. Click Here for a printer friendly version of the Novice schedule. Click here for the Training. Peaks interactive programs.