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Half Marathon Training Tips

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Half Marathon Training Programs

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

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Half Marathon Training Tips Half Marathon Training Tips Presentation Transcript

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