This document provides guidance for training for a half marathon. It includes tips on stretching, diet, hydration, and exercise plans. The author recommends starting with 1 mile runs 3 times per week and gradually increasing distance up to 16 miles. Sample training schedules are provided, including interval training and a "4x5" workout to improve speed. Stretching exercises for various muscles are described. The overall message is that consistency and gradually increasing distance and intensity over weeks of training can help readers meet their running goals.

1. MY half marathon training
By Jeffrey Eakman (1ST
Retired)
This is set up for everyone to use as a guidance tool to improve your APFT scores as well
as your feeling of self worth. I will also include diet and exercise tips. Included are
different ways for you to stretch before and after any run/walk. This is all advice. I have
been running and training others for over 20 years.
MOTIVATION
“WHEN YOU LOOK AT YOUR REFLECTION AND CAN NO LONGER CRITISIZE
YOURSELF. THEN, YOU WILL BE HAPPY.”
Sun Tsu: “The Art of War” General of the Japanese’s Armies 345 B.C.
All programs begin with wanting to be; better, stronger, thinner. Less, winded. If you heed my
advice and stick with the following programs that will be aimed at your individual fitness level.
You will see a change in as little as 3 weeks.
EQUIPMENT: Basic running gear. Water bottle: w/water in it. Have a plan of action. By
planning attainable goals.
DIET
This is always viewed as the other four-letter word.
All I want you to do is change your eating habits. Under this program you will eat more.
Eat smaller portions, but more often. This is to increase your metabolism.
A fireplace with small sticks added to a fire keeps it hot and burning. A fire with one BIG
log takes a long time to get going and burn.
Marathon Training Diets can be found on the web.
WATER: If you think water is only good for your plants or to bath in. You need to
change your thinking. Your body is 85% water. Start slowly and begin to drink at least ½
a gallon 80oz. of water a day. This will help your body flush out waste and impurities.
You will also notice that you will begin to not feel so drained at work
FOOD: Cut down on processed foods. You should try to include more fruits and veggies.
Eating these things will not only help in the program, but will also help prevent cancer.
FRUITS: Apples, Bananas, All berry groups, citrus family (i.e.) orange, lime, lemon,
kiwi, Melons, Mangos.

2. VEGETABLES: Anything with tomatoes in it. Broccoli, asparagus, carrots, lettuce,
cabbage, celery: Any of the bean family members.
Make an attempt at eating at least four-five a day. Better to have fruit for snacks to take
the edge off of hunger.
*Recipes are at the end of this letter.
MEATS: Fish, pork, chicken, turkey, small amounts of red meat.
Fish is one on the better meats to help maintain a healthy diet.
When eating Salmon, Cod, Tuna. These have Omega 3 fatty acids. Good for heart and
body.
Pork is good to change up the diet. Eat one or two servings a week. You choose how you
want it. Chicken and Turkey can be eaten any time. Pick a recipe.
Red meat: Yes we all love our red meat. Good for protein but a long time to digest and
get rid of. It takes the human body 5 days to break down the meat. So if you think about
it. The meat is actually rotting in your digestive region. Eat no more than two servings a
week.
DAIRY: Try to cut down on dairy it stays with you longer.
BREADS: Yes, I know almost any meal has to have bread in it but don’t make it the
meal. Processed white bread holds practically no nutritional value. Try wheat and, or rye
breads.
ALCHOHOL: Just by cutting back on a can of beer a day in 1 month you can lose up to
5 pounds. Because when you drink you know you need to eat. Wine is good at a glass a
day for its health values.
EXCERSIZE:
Getting your heart rate elevated can be as easy as looking at; this months bills or as easy
as looking at the opposite sex. By maintaining an elevated heart rate for a long period of
time, (30-40 min.) you will increase not only your run times but also will be able to burn
additional fat, and strengthen muscle weight. All you need to do to be able to maintain
any level is to find a familiar running area, a Walkman, iPod, a set length coarse and a
time of day to do it in.
OT patients; you too, are not limited to exercise. Get on a bike, rowing machine, easy
glider, spin cycle. Swimming is one of the better ways to get your total bodywork out.
Not only are you free of body weight on your limbs you are also working your muscles
and elevating your heart rate. Find a gym with a pool and enjoy. Get a suit that fits.
Speedos are out.

3. This is also one other reason to slim down and look good. You have to get from the
locker room to the water. This is also motivation to improve you.
Have a floatation belt go into the shallow end and power walk side to side. The
resistance of the water and the belt will allow you to get a great workout in as well as will
allow you NOT to go outside of you weight bearing physical limitations. Also try a kick
board.
Walking can be done by anyone. Easy walks, power walks, weight enhanced walks.
When walking you make sure that you are breathing hard, but are not panting. When
walking, keep a set stride. Walk for as long or as short as you feel like. You know your
limitations. But at the same time know when you are and are not pushing yourself.
Walking with someone else is a good way to not only get rid of the days stress it also will
help you have a partner to pace you as well as some compition. Walking is good training
for a rest day. This will be covered later in scheduled training.
The only person you are cheating is yourself.
Running can be broken down into 2 basic forms: sprints and paced.
Sprints are best done one day a week for a limited time. A paced run is where you can
improve yourself. You start slowly and gradually get faster. At this point you can see
how well you are or, are not improving. This is also known as Interval training. You may
have heard the term Fart Lick. Close but it is pronounced Phart Leggs. 2This is
Norwegian for “Winded Run, Spirited Run.”
“fartlick
It is a running term meaning that, after you warm up and have been jogging for a few minutes, you run hard for one minute, slow
for one minute, hard for two minutes, slow for two minutes, hard for three minutes, slow for two minutes, hard for two minutes,
slow for one minute, hard for one minute, slow for one minute, and then you start over.
Unfortunately, it is not an amusing definition.”
Getting a set pace is hard for a lot of us. You can beat this by running with someone or by
getting a watch that beeps for a pace count. And even those who want to go on further
you may get a POLAR or Timex, heart rate monitor. This will then get you into running
with a pace of heart rate.
If you want to run with heart rate monitors this is one of the better ways to keep a pace
and burn off weight. By pacing yourself with a monitor you can raise or lower your rate
with your heart rhythm. By maintaining a pace at an elevated level you are improving
your heart rate and conditioning.
GETTING STARTED
It starts by putting one foot in front of the other.
You need only 3 days a week. Run one mile. Start out slowly at first then go faster,
faster. After having run out 1-mile, jog back. Will, equal 2 miles.

4. When you have made this easier on yourself. Lengthen the running by 1 mile. Keep this
up until you can run 16 miles at a given time and feel winded but are able to walk the
next day.
I will give you an example of my normal training schedule.
Week one: Mon. 20 min track work. Sprints: Jog one lap sprint one lap, repeat. Tue. 3
mile paced run 25-20 min. Wednesday 2, 1 mile sprints. Start out slow and be full out
by the end. Repeat after H.R.* has returned to 120 B.P.M.*. Thursday 6 miles paced run
70-60 min. Fri. 3-mile slow paced run. Sat. jog 8 miles 90-80 min. Sun. REST. Every
week rotate training days around. By week 4 you should be able to add 2 more miles into
your Saturday run.
As an alternate interval training that will DEFENATLY improve your finish time of any
road race, 3K, 5K, and 10K, even higher. It is called the 4x5. It will improve your *VO2
max. It will make you faster.
Get the 3k, 5k finishing times of your last 3. Take the times divide by 2. That is your
time per mile. Add all three times divide by three, and then you will have your average
per mile. This will help work out your times to get the better times.
THE WORKOUT
On a track or any mostly flat field or road, run for 5 minutes at a pace midway between
interval-training pace and your tempo-run pace. For many runners this is about your 3K
pace.
You will find a more precise calculation in the table below.
After running for 5 minutes at this pace, jog slowly for 2 1/2 minutes, repeat this
sequence three more times. Total workout: 4X5 minutes with 2 ½ -minute recovery jogs
between the 5-minute speed sessions (for really tough session, try 5 x 5 minutes).
Warm up and cool down appropriately before and after the Four-by-Five session with a
1-2 mile distance. Cool down is the same.
If you race a PFT at: Your 4x5, work out pace is:
5:00 per mile 4:57
6:00 per mile 5:55
7:00 per mile 6:53
8:00 per mile 7:55
9:00 per mile 8:57
10:00 per mile 9:54
11:00 per mile 10:49
12:00 per mile 11:44
Your pace for running is not listed. Work on it.
IT’S EASIER TO QUIT THAN IT IS TO START. Find the time.

5. SELF MOTIVATION
“The only person you can motive is yourself.” You can draw motivation from something
or someone. Keeping up with any type of program comes from being motivated on your
own. I am guilty of watching the crowds go by. But by being in a running crowd you
now have other people to draw from for that motivation.
WHAT WORKS? WHAT DOESN’T?
This is where your own program must start. Many keep a log or journal of their progress
or problems. The choice is yours. I have some I go over when I am training for my next
road race. You must remember. You can’t go back to training like you did when you
were in shape back in High school. You are not physically that young person anymore.
Take one day to check yourself. How do I feel? Can I do it today? Did I get enough to
drink? Is that a rain cloud?
All the books you read. Programs you watch. Self-motivation tapes you buy. None
will do for you what you know you can do for yourself.
“I’LL ACT MY AGE WHEN I’M DEAD”
This quote comes from my Grandfather. He passed away September 21st
2005. When he
was 94 and walked 5 miles a day. He may not remember doing it but he did. The doctors
told my parents that if he hadn’t been walking all those miles he would have died years
ago.
My Grandfather had to walk everywhere. He walked to school, work, and home. They
had no car.
He was walking before walking was cool. He told me he has been walking since he was
5. He had to hike to school, or to a friends (10) miles away.
HE is my motivation. When you find your own, enjoy it.
STRETCHING
There are those that have taught you some basic stretching. I will explain more. It is best
to stretch muscles after exercising for at least 30 minutes. When they are at their most
flexible.

6. LEGS
All stretches are best done sitting down. This way balancing is not a concern. Some need
to be done standing. This too will be explained.
Place both legs in front of you. With one leg straight, bend the other leg so the bottom of
the opposite foot is close to the knee. Lean over the straight leg, keeping your back
ridged, sternum centered with your shoulders squared on foot in front. With a stiff back
the leg muscles will stretch better. While leaning over your leg, when you feel it pull
stop. When the pulling stops go lower, and lower. 5 minutes for each leg. NO
BOUNCING!!!!! After each leg has been stretched go back to the first leg. Lean over the
bent leg slowly. You will feel the Groin tendons pulling on the straight leg.
When completed with this set of excersizes while still sitting on the floor. TRY placing
one leg on top of the other cross-legged. “Yoga style.” When comfortable, slowly lean to
the knee that is on top. When the pulling has stopped, move towards your foot. Switch
legs repeat. This excersizes will stretch out the muscles from your rear to your knee.
Good for a relaxed run.
Stretching your upper thigh muscle is easier seated. With one leg straight, pick a leg and
pull your foot to your rear. Lean to the opposite side, resting on your elbow. While your
knee closest to your straight leg. When finished, switch legs.
Stretching you calves is easiest with something to lean against. Find a solid object to use
for support lean on it. Having a 1 straight leg and the other bent. The straight leg should
be stretched slowly. When it is stretched out. Place the heel of the stretched leg firmly on
the floor. Slowly move your knee to the floor. This will stretch the Achilles tendon. This
is very important to stop “Shin Splints.”
1“Shin splints, medically known as medial tibial stresssyndrome (MTSS), refers to pain in the shins - the front lower legs. It is an
inflammatory condition of the front part of the tibia. The pain is brought on by strenuous activity, more commonly in stop-start sports
such as squash, tennis or basketball. Running too much on hard surfaces is also a common cause of shin splints.
Shin splints have two main causes: Exerting excessive pressure on the lower leg muscles, Excessive impact on the muscle
Pain is usually felt early on during the physical activity, dies down somewhat, and then returns later on, sometimes during the same
exercise session; this may occur during a long run. The pain can gradually become so bad that the activity has to be abandoned
altogether.
A serious mistake is to try to "run through the pain" if it is a shin pain. This type of pain usually means there is injury to the bone
and/or surrounding tissue. Forcing it more may worsen the injury and make the pain more intense and longer lasting.”
Causes of shin splints
The main cause of shin splints is too much force on the shin bone and connective tissues that attach the bone to surrounding
muscle. The excessive force is usually caused by: Running downhill, Running on a slanted surfaces or uneven terrain
Running with inappropriate shoes, including proper shoes than have worn out, Taking part in sports that include bursts of speed
and sudden stops
Shin splints can be brought on by running too much on hard surfaces.
An increase in activity, intensity or period of exertion can easily lead to shin splints, if the muscles and tendons struggle to absorb
the impact of the shock force, especially when they are tired.
Females have a higher risk of complications from shin splints, e.g. stress fractures, especially if their bone density is diminished, as
may occur in osteoporosis. People with flat feet or rigid arches have a higher risk of developing shin splints.
SHIN SPLINTS: To help stop or make it easier, run or walk backwards. Yes,
BACKWARDS. You use the muscles that are trying to reattach itself the shinbone. If the
pain continues, go to medical and have them check for stress fractures.

7. Stretching out your groin muscles is sometimes hard to do. Try this. Sit on the floor
wearing socks. Open your legs to a wall. Wait. Place both feet against the wall. Push your
hips to the wall. Keep both hands behind you for support and to hold you. When the
stretching stops move closer to the wall. After 3 attempts to the wall, relax. Push against
the wall 2 more times. You will not be able to reach the wall for many months.
Sit-ups & Push-ups:
Sit-ups and pushups: For those of you that are having difficulty here, try this. Two
months before the Fitness test. When you get home after work and are watching TV.
Every time a commercial break comes on do 5 CONCENTRATED pushups. This means
every commercial break. Slowly go down, real slow. When arms are parallel to the floor,
hold this for a count of 5. Then back up just as slow. Do this every other day. The next
day same agenda only do 10 COUNT BY 4 abdominal crunches. Lay on your back.
Place your feet on the floor. Attempt to pull your stomach to your spin for a count of 10.
Due this 4 times, when this becomes easier add 5 to each count.
I hope this will help you on your quest to a better Fitness scores.
3H.R. = Heart Rate. “The number of heartbeats per unit of time, usually per minute. The heart rate is based on the
number of contractions of the ventricles(the lower chambers of the heart). The heart rate may be too fast (tachycardia) or too
slow (bradycardia). The pulse is a bulge of an artery from waves of blood that course through the blood vessels each time the
heart beats. The pulse is often taken at the wrist to estimate the heart rate.”
4B.P.M.= Beats per Minute. A normal resting heart rate for adults ranges from 60 to 100 beats a minute.
Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-
trained athlete might have a normal resting heart rate closer to 40 beats a minute.
To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe.
To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located
on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by 4 to calculate your beats a minute.
Keep in mind that many factors can influence heart rate, including:
Activity level, Fitness level, Air temperature, Body position (standing up or lying down, for example), Emotions, Body size and
Medications
Although there's a wide range of normal, an unusually high or low heart rate may indicate an underlying problem. Consult your
doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or if you're not a trained athlete and your
resting heart rate is below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting,
dizziness or shortness of breath.
5MAX VO2= “VO2 max is the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one
minute during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body
weight
VO2 max or maximal oxygen uptake is one factor that can determine an athlete’s capacity to perform sustained exercise and is
linked to aerobic endurance. It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness.
Elite endurance athletes typically have a high VO2 max. And some studies indicate that it is largely due to genetics, although
training has been shown to increase VO2 max up to 20 percent. A major goal of most endurance training programs is to increase
this number.”

8. RECIPES
Hollandaise Sauce
3 Egg yolks
1 Tablespoon Lemon juice
½ Cup Firm Butter *
Vigorously stir yolks and lemon juice in 1½-quart saucepan. Add ¼ cup of the butter. Heat at very low setting, stirring constantly,
until butter is melted. Add remaining butter. Continue stirring vigorously until butter is melted and has thickened. Serve HOT
• Do not recommend margarine for this recipe.
Sweet Potato Soufflé
1 Lrg. Can (40oz) Sweet Potatoes
1 TSP vanilla
3 eggs
½ Cup milk or half and half if preferred
1 stick butter
Heat potatoes in their own syrup till soft. Drain and whip until fluffy. Add butter and remaining ingredients. Beat well. Pour into
buttered casserole dish. Fill ½ to ¾ full.
BAKE in 350-degree oven, for 20-25 minutes.
While baking prepare topping.
1 Cup packed brown sugar
1/3 Cup melted margarine
1 Cup Chopped pecans (optional)
1/3-Cup Flour
Melt margarine. Mix flour, nuts, and brown sugar. Add to margarine. Mix well. Spread on top of casserole. Return to oven for about
10 minutes or until firm.
FYI: In my limited experience. A 9X13 pan will take 11/2 batches. Otherwise I think the soufflé is to flat.
Salmon and Bow tie pasta
1 box Bow tie pasta 12oz/14oz
1 Cup Heavy cream
1 TBS grated lemon peel
2 TBS Lemon juice (more if you want)
1 LBS Salmon cut into ½ inch cubes
½ Cup Grated Parmesan cheese
1 TSP Salt
! Cup FRESH Spinach
1-2 cloves crushed garlic (optional)
Go through Salmon looking for small pin bones first. Cut into ½ inch cubes, (they will shrink when cooked).
Cut fresh spinach into small sections
In a pan combine cream, lemon peel, lemon juice, garlic and, salt.
Simmer over LOW heat.
In large pan boil water. When rolling boil add pasta.
Pasta takes 10 min to get tender. Too cook faster add lid to pan.
When ready drain and place in large bowl
When small bubbles form, add salmon and cook until salmon is opaque (dull pink). Stir often to not burn salmon
Add spinach cook for one minute, stir and pour over pasta, sprinkle with cheese.
Serve with salad and garlic bread. The remainder of what is not eaten is great for lunch or leftovers. When making this experiment
with the garlic to taste.

9. Baked Salmon
1 LBS Salmon
1/2 TBS Crisco oil
!/2 TBS Virgin Olive oil
¼ TSP black pepper
1 Sprig fresh Rose Mary
1 TSP Cappers
8X5 sheet of aluminum foil
Cut Salmon into individual servings. 1LBS is good for 4-5 servings. Place, salmon on foil. Combine oils, sprig rosemary, cappers, and
pepper.
Roll foil from top down, turning up ends.
Place in cookie sheet.
Place in oven at 375 degree for 20 min.
Remove fish from foil with oils remaining. Add Hollandaise Sauce when serving.
Include pasta and salad to round out meal.
Angle Hair Pasta W/Scallops
8 oz. uncooked capelin pasta (angle hair)
2 cloves fresh garlic (minced)
2 TBS Virgin olive oil
2 Cans stewed tomatoes (14.5 oz)
½ Cup dry white wine
¼ Cup Fresh Parsley (finely chopped)
1/3 Cup Fresh basil (coarsely chopped, no stems)
1 8oz package frozen broccoli florets (thawed)
4 TBS Freshly grated Parmesan cheese
Cook pasta according to package.
In a large nonstick skillet over medium heat. Cook minced garlic in hot oil 1 MIN, stirring constantly, until garlic is golden BUT not
browned. Add scallops in single layer without crowding pan. (If necessary, do thin in two batches) Sear 1 MIN on each side. Remove
to separate plate and keep warm. Add tomatoes, wine, parsley, and 1.2 of the basil to skillet. Cook 8 MINS, stirring occasionally until
liquid is reduced by ½. Add remaining basil, broccoli, and scallops. Cook for 2 MIN or until heated through.
In large bowl add to cooked pasta. Add salad and white wine. Makes 4 servings.
DESERT
Sour Cream Apple Pie
Don’t let the name fool you
Bake 45-60 MIN at 350*
1 Small container sour cream
¼ Cup sugar
¼ Cup packed brown sugar
1 scant TBS cinnamon
*Nutmeg to taste
3 GRANNY SMITH apples (pealed and sliced thin)
1 Pillsbury piecrust
TOPPING
½ Cup Packed brown sugar
1 Cup flour
½ Cup melted butter
Place the dough to fit in pie pan. Mix first 6 ingredients add to apples. Place on pie dough. Sprinkle with topping. Apples should have
browned look when finished.

10. References’
; 1. http://www.medicalnewstoday.com/articles/242169.php/ Shin Splints: Causes, Symptoms and Treatments
Written by Christian Nordqvist
2, http://www.urbandictionary.com/define.php?term=fartlick/ by Julianna Giovanna October 08, 2006
3, http://www.medicinenet.com/script/main/art.asp?articlekey=3674/ Definition of Heart rate /
4, http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979 /
Answers from Edward R. Laskowski, M.D./
5, http://sportsmedicine.about.com/od/glossary/g/VO2Max.htm / VO2 Max - Definition / Updated February 17,
2016.