Though not ideal, it is not impossible to train last minute for a half marathon. However, you must go into the race mentally prepared that you are running simply for the experience itself. With the Walking to Wellness half marathon happening Sept. 25 in Sidney, below is a training schedule from Runner’s World to help prepare for last minute participation.
Half Marathon
WEEK 1 Long run: Seven to eight miles at 80 percent of your goal half-marathon pace. Two or three easy runs. Fartlek workout: Run two minutes at goal pace, then jog for one minute; repeat four times.
|
|
WEEK 3 Long run: Nine to 11 miles. Two or three easy runs. Tempo workout (see week 2).
RACE WEEK Long run: Seven to eight miles. Two or three easy runs. Fartlek workout: Run three minutes at goal pace, jog one minute. Repeat four times. Race!
5K or 10K training
WEEK 1 Two to four easy runs. Hill workout: Find a moderate slope that takes one to two minutes to ascend. Run up and jog down. Repeat four to six times.
WEEK 2 Two easy runs. Fartlek workout: Warm up and run five minutes at 5-K race pace. Repeat two or three times.
WEEK 3 Two easy runs. Hill workout (same as week 1).
RACE WEEK Two easy runs. Fartlek workout (same as week 2). Race!
In addition to the above training schedule try these tips to ensure you are ready: Rotate your shoes, this will put different stress on your muscles, tendons, bones and ligaments. Get a massage – this will reduce soreness. Sleep more – 20 extra minutes of sleep can enhance recovery by delivering an extra dose of growth hormones and resting the nervous system.
Comments