12 week program with only once a week running days. This plan is great for those who have time limits on how much that can run during the week.
I tried other plans where you have to run almost every day of the week. I didn’t have energy for any weight lifting and felt over trained. Over training can lead to muscle tears and even worse serious injuries. This plan worked really well for me. Please keep me posted on how you do so that I can cheer you on!
Note: If you are a beginner and want to walk a marathon I have designed a workout program special for you. This program was designed for someone who can achieve 3 miles with no problem.
Week 1: 5 Mile Run
Week 2 6 Mile Run
Week 3: 5k Race Pace
Week 4: 7 Mile Run
Week 5: 8 Mile Run
Week 6: 5k Race Pace
Week 7: 9 Mile Run
Week 8: 10 Mile Run
Week 9: 10k Race Pace
Week 10: 11 Mile Run
Week 11: 12 Mile Run
Week 12: Half Marathon Race Day
- Know the weather for race day and if this is the weather you feel comfortable running in.
- Be read to training
- Run the same time of day as the race is going to be. This will insure that you are ready for getting up early and how your body works.
- Don’t start off too fast on race day. Pace yourself.
- Don’t try any of the gels or energy drinks on race day unless you trained with them and know how you feel after using them.