Training for the 1/2

I would HIGHLY recommend to anyone interested in running the 1/2 marathon, they order Jeff Galloway's "Training Programs" book...invaluable & a wealth of knowledge about every aspect. Here is the BARE MINIMUM sample schedule for the 1/2:

Mon/Wed: off or walk 30-60 mins
TuesThurs: run/walk 30 mins
Fri/Sun: off
Sat: long run, starting w/ 3 miles; will generally increase 1-1.5 miles per week, sometimes backing down

What does run/walk mean? It is better for your muscles, recovery & overall training to do a run/walk ratio. so, run for 3 mins, walk for 1min. Or run for 4 mins, walk for 1 min. (either 2:1, 3:1 or 4:1) This is galloway's injury-free way & the way I have trained...it has been awesome. It drastically reduces soreness & makes increasing distance much more attainable--I was very sceptical and had no desire to walk but am a believer now. The main thing, is SLOW down. You should run at a very comfortable pace for carrying on a conversation, not panting. It doesn't matter how slow you go; we're not doing this for trophies, we're doing it to finish & bring home orphans!

If run/walk for 30 mins isn't realistic yet, then spread those 60 mins over 3-4 days and do this run/walk ratio for a couple of weeks (i.e., 15 mins 4x or 20 mins 3x). You'll be able to do the 30 mins soon. Best not to run on consecutive days! You must give your legs time to recover. Reserve Saturday or Sunday for your "long."

If it is feasible for you, I'd make your long run 3-4 miles Saturday, the 10th. If not, do what you can and start working a program! Don't overdo it; this is a slow & steady process! Run/Walk 30 mins 2x per week and add a long run on wknds. Below is a sample schedule for your long runs:



Jan 10-3 miles

Jan 17-4 miles

Jan 24-5 miles

Jan 31-6.5 miles

Feb 7-3 miles

Feb 14-8 miles

Feb 21-9.5 miles

Feb 28-4 miles

March 7-11 miles

March 14-4 miles

March 21-12.5 miles

March 28-5 miles

April 4-RACE DAY!