This is the program you can follow to train for the half marathons we are completing in 2008. This schedule has the dates for the Memphis Half inserted, but just back in your dates depending on the race you are doing - Phoenix, etc.
Endurance Strength Schedule - you will do two upper body workouts a week and you will use the running to train legs.
Suggested Fatloss Sample Week:
Monday - Run
Tuesday - Upper Body / 15-30 min. of interval training
Wednesday - Cardio Cross Training (use suggested workouts below) or OFF
Thursday - Run
Friday - Upper Body / 15-30 min. of interval training
Saturday - Long Run
Sunday OFF
Suggested Moderate Training Week:
Monday - Run
Tuesday - Upper Body (optional cardio - 15-30 min. of interval training if in fatloss mode)
Wednesday - OFF
Thursday - Run
Friday - Upper Body (optional cardio - 15-30 min. of interval training if in fatloss mode)
Saturday - Long Run
Sunday OFF
Suggested Cardio Routines:
Since we are not lifting our legs during this training, focus on routines from the Work Your Butt Off Book that work your legs:
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Around the World - great for your hip flexors
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Jello Legs
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Baby's Got Back
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Sexy Legs Challenge
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Pop Squat Booty Shaper
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Shape That Thang
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Sprint to the Finish for Elliptical
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HIIT for Elliptical/Bike/Stairmaster
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Spinning
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Stairmaster/StepMill
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ARC Trainers
Running Schedule Beginning 8/18/08
Each week we will do three runs: 2 short runs and one long run. The basic schedule does not include speed work and such. This is designed to just get you to the finish line loud and proud!
8.18 - 2 miles, 3 miles, 4 miles
8.25 - 3 miles, 3 miles, 5 miles
9.1 - 3 miles, 3 miles, 6 miles
9.8 - 3 miles, 3 miles, 7 miles
9.15 - 3 miles, 3 miles, 8 miles
9.22 - 3 miles, 3 miles, 6 miles
9.29 - 3 miles, 3 miles, 8 miles
10.6 - 3 miles, 3 miles, 9 miles
10.13 - 3 miles, 3 miles, 10 miles
10.20 - 3 miles, 3 miles, 6 miles
10.27 - 4 miles, 3 miles, 10 miles
11.3 - 4 miles, 4 miles, 11 miles
11.10 - 4 miles, 4 miles, 8-9 miles
11.17 - 4 iles, 3 miles, 6 miles
11.24 - 3 miles, 3 miles, 6 miles
12.1 - 4 miles, 3 miles, 3 miles
12.6 - RACE DAY
Eating, Fuel, and Diet
We will be discussing this information in our forums. We will discuss how to fuel, how to eat PLENTY of calories, and where the sources of nutrition need to come from.