7 weeks to go and you are putting in some notable distances these days. How are you feeling?
Are you utilizing the run/walk technique? In a recent discussion with a chiropractor running buddy, we both agreed that training with a run/walk pattern is more healthy overall. This will allow most of us to go farther, maintain a determined pace, and avoid injury. Have you tried it?
Here are some suggested patterns of training for runner/walkers. By the way, this does not mean that you need to run your race with a run/walk pattern. On race day, you go for it. Up until race day, use common sense and caution to train your best and remain uninjured.
Possible patterns: These are already used by athletes I know
8 minutes running/ 1 minute walking
1/2 mile running/ 1 minute walking
3 minutes running/ 1 minute walking
3 minutes walking/ 1 minute running
2 minutes walking/ 30 seconds running
1 minute walking/ 2 minutes running
Try your own pattern or use some of the recommendations above. The main point is to try it and tinker with the times.
The main obstacle in the way? YOU! Think of yourself as a runner, even if you take a walk break and you may surprise yourself at how well you perform.
Intermediate training for your half marathon - June 7 - 13
Monday - REST
Tuesday - Strength and Core Training 1 hour minimum
Wednesday - 10 - 20 minute warm-up, 1K, 2K, 1K, 1K with 400m RI, 10 minute cool-down
Thursday - Cross train moderate for 30 - 60 minutes or REST
Friday - Run 7 miles or 70 minutes at half marathon pace with 5 minutes or 1 mile warm-up walk/jog
Saturday - 30 - 60 minutes strength/core training or REST
Sunday - Walk 5 minutes, Run 11 miles or 125 minutes steady
About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional.
Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar or visit the WOW Team Home Page at http://gowowteam.com or search for Go WOW Team on facebook or twitter.
The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join.
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