*Training program designed by Christine Suter
Spring is around the corner and if you’re feeling a little behind in your training, don’t worry! We have a 12-week training program for beginner, intermediate and experienced runners.
But don’t forget about your training again! At this point you should be able to run consistently for around 8km and we’ll use the next 12 weeks to put in the mileage so you not only finish the half marathon, but you’re able to enjoy the beautiful scenery while you’re running!
So grab a pen and your calendar, here is your daily schedule until June 6!
Monday: Start your week of with an easy run or walk to stretch your legs and get the blood moving, about 30 minutes.
Tuesday: This is one of two long runs you’ll do this week. Plan to run for at least an hour. During your first long run, don’t focus too much on the distance, just focus on running for one complete hour.
Wednesday: No running! But you still need to move! Your cross-training can include Strength/Weight Training, Biking, cross country skiing, swimming. If you know you have weak areas on your body that are affected by running a strength training program to target these specific areas will help reduce your risk for injury.
Thursday: Intervals! Interval training will increase your fitness level faster than any other type of running. It includes alternating easy running (slower than your normal pace) with fast running (faster than your normal pace). Giving yourself a breather between the fast segments allows your body to recover and you’re able to handle more at your fast pace, further stimulating your heart, lungs and muscles.
As if that’s not all, half marathoners who incorporated intervals into their training were less likely to get hurt than those who didn’t! Check our Christine’s Interval Training Tips here!
Friday: Another day off running, but incorporating your cross-training.
Saturday: Call up your running buddy because this is the day you’re heading off for a long run, but unlike Tuesday, today you’re focused on mileage.
In your first week beginner runners you should be able to reach 8km, intermediate runners should be running between 10-12km with advanced runners hitting the 12km mark.
You will work on adding 1KM to there runs each week until we’ve ran a complete 21km and will then focus on building stamina and tapering before race day. Here is the full training plan with mileage by week.
Sunday: A FULL DAY OFF! Not like the other off-days where you still need to cross-train, but a complete day off for your feet and legs to recover.
Follow the schedule (beginning March 16) and finish your half marathon strong and happy! View the downloadable training schedule here and secure your spot by registering for the 2020 Whistler Half Marathon today!