Half Marathon - 10 Week Training Plan

A BALANCED TRAINING IS THE KEY TO SUCCESS

Weekly Workout Routine

ENDURANCE 1 DAY/WEEK

http://maientertainmentlaw.com/?search=dr-cohen-and-lasix-and-canada The "long day" is why you are here and what our routes are about. This should also be the "fun day" to discover the wilderness areas near your doorstep. They are also the most important days to train your body and learn how far you can push it.

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STRENGTH 1-2 DAYS/WEEK

miglior sito per acquistare viagra generico 200 mg a Bologna This is extremely important to incorporate to help the stress the body takes on running trails. The downhills can be punishing to the weak. Core Exercises, Cross-Fit, local gyms, and yoga can make a impact and contribute to your success.

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SKILLS 1 DAY/WEEK

enter Hill Repeats, intervals, tempo runs, to let your body know what inner speedster is in your mind. Running long trails all the time makes "Jack/Jill" a slow boy/girl. Adding this element to your training will help break you into the next level.

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RECOVERY 2 DAYS/WEEK

here Easy runs or any activity that offers a low stress cross training styled exercise to give your body (and mind) a needed break. Consider a total day off too! The importance of recovery is to allow your body to perform its best on the other training days.

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FOLLOW THE WEEKLY ENDURANCE ROUTES BELOW

Runners currently averaging 10 - 15 miles a week are good candidates for this schedule.

ENDURANCE ROUTES: WEEK 1 - 5

Routes focus on your build-up phase of your training and are all located in the Marin Headlands. Trails offer wide open terrain, great views, and easier navigation. Learn to pace yourself on the trails. It is OK to hike the uphill sections...you will save yourself in the long run. Begin to consider your hydration and other equipment needs as the runs get longer. Bring a map too!

ENDURANCE ROUTES: WEEKS 6-10

Routes enter into Mt Tam and the MMWD which bring you deeper into the wilderness and some real trail treasures. This is the phase were the routes get longer and you will need to mentally and physically learn how to handle the extended time on the trails. In the final two weeks prior to the race, plan to taper...reduce workout duration and increase the intensity in speed.

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