Half Marathon Training Plan – FAQs
Can I rearrange workouts during the week?
Workouts can be rearranged as necessary throughout the week. Please do not lump them all together or try to do more than one in the same day. Do NOT put the speed intervals and long run back to back. If you have a hectic week and need help with the schedule – email me!
How hard/easy do I run?
You know how hard/easy to go based on the workout’s RPE. The Relative Perceived Exertion is based on a simplified scale of 1-10 where 1 is sitting on your couch and 10 is running away from a serial killer. None of our workouts will be a 1 or 10! Most will be in the 4-5 range with speed intervals taking us up to 7-8. Please try to control your speed as much as possible. Make your hard workouts hard, and your easy workouts easy to get the best benefit!
How long will “long” runs be?
For long runs, slow and steady is our motto! These runs are essential in getting you ready for the half, but they should not be your hardest workout of the week. Please run at a pace where you can very easily have a conversation with someone (if you are alone, talk out loud or to the squirrels!). This run is there to help your body and legs get used to the duration of the race. It is better to run the entire workout at a steady (possibly slow) pace than to start fast and then have to drag yourself to the finish. Your longest run of the program will vary between 10 and 15 miles depending on your level of running experience.
What do I eat and drink?
At the beginning of the program, none of our workouts will be long enough to warrant eating during the workout. As your long runs begin to extend beyond 90 minutes then I will let you know more specific information about refueling during the run. I encourage you to have an 8oz glass of 1% chocolate milk when you finish your workouts to help replenish and restore your muscles. Please stay away from Gatorade/powerbars/gels, etc because of the sugar content. At this point in training, you are not burning enough calories to need that much carbohydrate and we would like to get your body to become more efficient as a long distance runner and utilize your fat as fuel.
Will I workout everyday?
Not necessarily. Active Recovery is a tool that we utilize to help increase the rate at which your legs recover from runs. It is typically an alternate activity that is done at a very easy pace and allows you to work through any soreness or inflammation. My personal favorite activities are biking and swimming so I went ahead and placed those in the workout, but you can substitute walking or another activity if you would like. These days can also be additional rest days if you are feeling very tired or just need an extra day to get stuff done!