HALF-MARATHON TO FINISH – FOR RUNNERS & WALKERS
HOW TO TRAIN FOR A HALF-MARATHON
- by Jeff Galloway
This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, use the “Conditioning Program”.
Note: This is the minimum that I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.
1. I don’t recommend that first-time half marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.
2. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.
3. (Runners) What is my current level of performance? Read the chapter in the book on “Choosing The Right Goal…”. After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the half marathon itself, I don’t recommend running this fast—un at the training pace that was comfortable for you on your last long runs.
4. (Runners) What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60F or cooler. It is always better to run slower than this pace.
5. Walkers and runners should pace the long one so there’ no huffing and puffing—even at the end.
6. When the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F. Walkers slow down enough to avoid huffing and puffing.
7. Run-walk-run ratio should correspond to the pace used (Runners).
8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing
9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’l increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on cross training days.
10. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.
11. An optional pace run TT is noted on the Tuesday run. To get used to a pace you want to run in the race itself, time yourself for a mile, and take the walk breaks as you will do them in the race.
12. Have fun!
There are very few people who should not exercise because of cardiovascular, structural, muscular, or other problems. It is very important to ensure that you are not in this risk category. Before beginning any exercise, diet or other improvement program, be sure to have yourself and the program evaluated by specialists in the areas you are pursuing.
Always back off any exercise or program when you feel any risk of injury or health. The benefits come from regular exercise and steady adherence to a long-term program. Never radically increase the amount of exercise or drastically change diet and other health elements.
Joining a group helps motivation! Have fun and you’ll want to continue.
A Jeff Galloway Runner & Walker Marathon Training Schedule
The Louisiana Marathon is Sunday, January 15, 2012 in Baton Rouge, Louisiana.
|1||OFF||30 min run||OFF||25 min run||Easy Walk||OFF||3 miles|
|2||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||4 miles|
|3||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||5 miles|
|4||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||2.5 miles/MM|
|5||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||6.5 miles|
|6||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||3 miles/MM|
|7||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||8 miles|
|8||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||3 miles/MM|
|9||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||9.5 miles|
|10||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||4 miles/MM|
|11||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||11 miles|
|12||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||4 miles/MM|
|13||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||12.5 miles|
|14||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||4 miles/MM|
|15||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||14 miles|
|16||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||5 miles|
|17||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||13.1 Half Marathon|
|18||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||5 miles|
|19||OFF||30 min run||OFF||30 min run||Easy Walk||OFF||6-8 miles|