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Lisa C. Weber

This week's LJ Takeaways:

ACE Certified Personal Trainer Lisa C. Weber
ACE Certified Personal Trainer
and Lifestyle Coach

HALF MARATHON BEGINNER TRAINING

Glossary of Training Terms

EZ=easy slower run, XT=cross train

Run/Walk is used effectively for runs, especially as you increase your mileage. The Galloway half marathon training plan will help you find your run/walk ratio. This will not compromise your overall time; in fact, it allows you to recover well as mileage increases. Start your Run/Walk plan this week.

Throughout the day before your long run, drink 64 oz. of water.

Take a water bottle with you on a long run and drink a little throughout your run.

Stretching is more effective and most important after your run, when your muscles are warmed up.

I have all kinds of tips and articles regarding anything you have questions about … just let me know.

Week Mon Tue Wed Thu Fri Sat Sun Total
Miles		 Other
1 1-2 or XT Rest or EZ 1-2 or XT Rest XT 2.5 Rest 4.5-6.5
2 1-2 or XT Rest or EZ 2-2.5 or XT Rest XT 3 Rest 5.5-7.5
3 1-2 or XT Rest or EZ 2-3 or XT Rest XT 4 Rest 6.5-8.5
4 4 Rest or EZ 4 Rest XT 5 Rest 13
5 4.5 Rest or EZ 4.5 Rest XT 6 Rest 15
6 4 Rest or EZ 5 Rest XT 3.1 Rest 12.1 5K Race
7 4.5 Rest or EZ 4.5 Rest XT 6 Rest 15
8 5 Rest or EZ 5 Rest XT 7 Rest 17
9 4.5 Rest or EZ 4.5 Rest XT 6 Rest 15
10 5 Rest or EZ 5 Rest XT 7 Rest 17
11 5.5 Rest or EZ 5.5 Rest XT 6.2 Rest 17.2 10K Race
12 5 Rest or EZ 5 Rest XT 7 Rest 17
13 5.5 Rest or EZ 5.5 Rest XT 8 Rest 19
14 6 Rest or EZ 6 Rest XT 10 Rest 22  
15 5.5 Rest or EZ 5.5 Rest XT 8 Rest 19
16 4.5 Rest or EZ 3 Rest/EZ Rest 13.3
20.6 Half M