When MORE magazine asked Dr. Vonda Wright to design their Half Marathon training program she came running! An avid runner and lover of the Half Marathon distance, she was thrilled to design a 12+ week plan to take walkers and runners of all skill levels to the finish line.
Follow along with Dr. Wright in her weekly video Half Marathon Training blogs, starting in January on this site.
Live through the training experience with Nancy Berk, psychologist, humorist and novice half marathoner and MORE blogger as she keeps you rolling with laughter as you move on down the road.
TRAINING PROGRAM DESIGN:
- Assumes athletes can walk or walk/run for 30-45 minutes (approximately 3 miles) without stopping prior to beginning.
- 4 walk/run days/week
- 2 CxT days per week (see slide 5)
- 1 total rest day
- Mileage max is 21 miles per week as injury rate increases with mileage greater than 20-25 miles/week
- The longest long run occurs week 10 with 11 miles.
- Enthusiasm and vigor will make the 13.1 attainable on race day.
- Each week adds 1 mile to weekly long run and approximately 10% in total mileage
- Optional 5k race at week 4 and 10k race at week 8
- Program also works for athletes already capable of running 3 miles without stopping and who want to run the half.
|8||CxT||3||5||CxT||2||Rest||9 or 10k||19||Race!|
TRAINING PROGRAM TIPS:
- If you have never done speedplay (walk/run) before, try it out on a track. Start by walking a lap then jogging a lap. A 4min/2min alternating pattern results in a 12 minute mile and a 5 min/2.5 min alternating pattern results in a 15 minute mile.
- If a quarter mile (1 lap) is too much for you to jog all at one time at first, complete the lap with walking.
- As you become more fit, gradually decrease the amount of time you walk between jogging
- Keep a pace that allows you to talk to your training partner or is 75% of your maximum heart rate during jogging
- If you miss a day of walk/jog you can make it up on a CxT day.
- If you have more than 12 weeks prior to your race just repeat a week or two in the middle of the training program ie: 7,8,9 mile long run week to fill in the time. This will build your endurance base.
CROSS TRAINING GUIDE (CXT):
- When training for races, runners have traditionally “just run,” working hard to get the “long run” in on the weekend while hoping to stay healthy along the way. Many, however, experience frequent set backs in their programs due to overuse injuries.
- Elite and recreational runners all over the country are recognizing the benefit of cross-training to maximize performance and minimize injury during marathon training.
- This training guide builds in 2 days a week of cross training over the entire 12 week program.
- These days will allow for total body training, maximize performance while minimizing injury and mix up the potential “boredom” on only walk/running.
- Cross training may include: pilates, yoga, spinning, elliptical, swimming, total body circuit resistance training, etc.
- www.vondawright.com contains (by January) a complete cross-training guide for runners including videos, a weekly blog and running specific total body circuit resistance training movies for download.