Week 5 of training for your half marathon - By now, if you've been following the plan you should be feeling stronger and your body is more attuned to preparing for a race. Remember that resting is as important a part of your training as is the working out.
Running up hills is also extremely useful in gaining strength and endurance. Here is one coach's version of what to do when running up a tough hill:
1. Maintain steady, deep breathing. This part should stay the same as when you are on the flats (more or less).
2. Shorten your stride. When you try to keep a long stride, while running up a hill, you are fighting gravity and gravity will win!
3. Pump those arms! This is when arm strength can make a big difference. If your arms can fill in while your legs are backing off, you will be able to run harder, getting to the top sooner.
4. Drive those knees with power coming from you glutes! A good exercise for this is step-ups or, ask your gym to give you a few glute strengthening exercises.
5. Keep your chest open and your entire body straight, not bent over. This is where your core strength will help you stay upright even if you feel like keeling over or (at least) bending.
Love those hills!
Week 5 Goal – Build Strength and Endurance
- Monday REST
- Tuesday Cross training. Core, strength and flexibility
- Wednesday Hills or Track workout - 10 - 20 min warm-up including jogging plus dynamic stretches, 2 X 1200 with 2 min rest, 4 X 800 with 2 min rest, 2 laps cool down plus stretch
- Thursday REST
- Friday Tempo Run - 1 mile easy, 2 miles hard, 1 mile easy, 2 miles hard, 1 mile easy
- Saturday Cross Train 1 Hour or REST
- Sunday 110 minutes or 9 miles, whichever comes first - 5 minutes easy, 105 minutes steady, not too fast
Stephanie Atwood, M.A. is nationally certified as a long distance running coach through U S Track and Field (Level 2) and Road Runners Club of America. She also holds certificates as a personal trainer and sports nutrition consultant.
Atwood has been coaching professionally and competing for more than 30 years. In 2007 Coach Stephanie founded Go WOW Team, a running, walking, racing club for all women, all ages, abilities, sizes and shapes. She can be reached through the website Go WOW Team or by email at CoachStephanie@GoWOWTeam.com