Half Marathon Training Tips

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Half Marathon Training Programs
Half Marathon Training Schedule
Half Marathon Training Tips
Half Marathon Training Programme

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Half Marathon Training Tips

  1. 1. Half Marathon Training Tips
  2. 2. Before You Start Training For A Half Marathon <ul><li>You need a basic fitness level. </li></ul><ul><li>If you are over 35 years of age - see your doctor for a physical examination. </li></ul><ul><li>Most people who are healthy can train to complete a half marathon </li></ul><ul><li>Everything here assumes you can already run 3-5 Miles at least 3 times per week </li></ul><ul><li>If not then that’s your first goal </li></ul>
  3. 3. Half Marathon Training Pace <ul><li>Don't get too concerned at first with how fast you run during your training. </li></ul><ul><li>Run at a comfortable pace. </li></ul><ul><li>You should be able to hold a conversation while running in early training. </li></ul><ul><li>65-70% of your theoretical maximum heart rate is a good guide (Max HR is roughly 220-age) </li></ul>
  4. 4. Half Marathon Training Distance <ul><li>Your half marathon training schedule or program controls your workout distances </li></ul><ul><li>Starting distances of approximately 3 to 10 miles are great. </li></ul><ul><li>Forget about being accurate with distances initially, just build up your distances gradually </li></ul><ul><li>Select a few local running courses through the local neighborhood where you might enjoy running. </li></ul><ul><li>Measure each course either by car or on a bike. </li></ul>
  5. 5. Rest Between Training <ul><li>Rest is crucial. </li></ul><ul><li>During each training session we develop tiny micro cracks in the bones and micro tears in the muscles. We deplete enzymes and damage cells. </li></ul><ul><li>It is during rest after training that we strengthen the muscles, bones and replenish the cells ready for another training run. </li></ul><ul><li>You must let the body rest between training runs to avoid injury and weekend better--and limit your risk of injury--if you rest before, and rest after. </li></ul>
  6. 6. Long Runs <ul><li>A key component of preparation for a Half Marathon is the long run. </li></ul><ul><li>Don’t just start trying to do long runs or you will end up injured. </li></ul><ul><li>Half Marathon Training distances must be progressively increasing in distance each week. </li></ul><ul><li>Once you can run 10 Miles or so you will be able to get to the finish line of a Half Marathon race. </li></ul>
  7. 7. Include Cross Training <ul><li>Cross-training involves trying to train necessary physiological components through training other then running. </li></ul><ul><li>Cross-training is a vital part of Half Marathon training, because the repetitive ground strikes of just running can cause injury. </li></ul><ul><li>Fitness, strength and endurance can also be developed through swimming, cycling, walking, or in the Gym. Most these sports are far easier on the body and have faster recovery times. </li></ul><ul><li>The cross-training you choose will depend on your personal preferences. But don't cross-train too vigorously or too often. </li></ul><ul><li>Cross-training days are your easy or rest days. </li></ul>
  8. 8. <ul><li>As you increase the amount of exercise your muscles will naturally want to become tighter and shorter. </li></ul><ul><li>It is crucial you have a proper stretching program to avoid injury and to maintain a functional level of flexibility. E.g.: The ability to reach your shoe laces when you are older </li></ul><ul><li>A thorough stretching program starting at your feet and working your way up the body is best. </li></ul>Stretching
  9. 9. Strength Training <ul><li>Strength is best developed in the gym or running with a load </li></ul><ul><li>Running with a load can involve running into the wind, up a slight hill, towing a small parachute etc </li></ul><ul><li>You do not need to become ridiculously strong and you do not want to be carrying extra weight </li></ul><ul><li>Weight training in a novice can increase strength upwards of 60% in three weeks and will definitely improve performance. </li></ul>
  10. 10. <ul><li>Walking can be a fantastic part of training. </li></ul><ul><li>It can promote blood flow on recovery days </li></ul><ul><li>Walking can be used between speed workouts to improve recovery and develop the ability to clear lactic acid </li></ul><ul><li>For absolute beginners, mixing walking and running is the key to going from a non-runner to a fully fledged runner. Just continually reduce the amount of walking. </li></ul>Walking Can Help
  11. 11. You Must Train To A Program <ul><li>As you improve and get more serious you must start training to a program or your performance will plateau. </li></ul><ul><li>Training with a program will help you to </li></ul><ul><ul><li>continue to improve </li></ul></ul><ul><ul><li>Achieve your goals </li></ul></ul><ul><ul><li>Avoid Injury </li></ul></ul>
  12. 12. Training Programs <ul><li>We recently paid an exercise physiologist to go through hundreds of Half Marathon Training programs and schedules </li></ul><ul><li>His instructions were clear </li></ul><ul><ul><li>Throw the junk </li></ul></ul><ul><ul><li>Sort through the good ones </li></ul></ul><ul><ul><li>Publish the only best programs </li></ul></ul><ul><ul><li>Publish a variety so there is a program to suit everyone </li></ul></ul><ul><li>The result is a very cheap package set up for instant download. 15+ programs and much more for just $14 </li></ul><ul><li>Check it out now at: http://www. halfmarathontraining.info </li></ul>

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