by Marnie Caron
Cool-down:Walk 5 min.
Total time: 54 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Do this 5 times
Cool-down:Walk 5 min.
Total time: 45 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Half Marathon: Repeat this for 6 mi. or 10 km. Full Marathon: Repeat this for 10 mi. or 16 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 12
Easy, recovery
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 8 min.Walk 1 min. Do this 3 times
Cool-down:Walk 5 min.
Total time: 37 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Do this 4 times
Cool-down:Walk 5 min.
Total time: 34 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Half Marathon: Repeat this for 5 mi. or 8 km. Full Marathon: Repeat this for 8 mi. or 13 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Coaching tips: Put the non-running pieces of your puzzle in place
It’s simply not enough to complete your three workout sessions each week. You need to create a positive framework that supports your goals. Here are some tips to remain healthy, rested, and upbeat throughout the 26 weeks of your training:
• Look forward to your recovery weeks. The decreased workload and volume will give you the mental boost and confidence to tackle the increases during the building weeks.
• Try to incorporate a cross-training day into your workout pattern. Besides being relaxing and fun, cross training provides you with the opportunity to improve core strength that will help prevent injuries as your body adjusts to the impact of running and walking.
• A relaxed Sunday walk is a great way to recover from your weekly long run on Saturday. Walking keeps the circulation flowing and helps your legs to recover.
• Make sure you work on your flexibility. Walking and running shortens the tendons and muscles, especially in your calves and hamstrings. Stretching before and after your workouts will ensure better recovery and help to prevent injury.
• Measure the distance of your runs. You will notice in the training program that we have included suggested times as well as specific distances in both kilometers and miles. Take a drive, and measure some of your running routes by using the car’s odometer. Measuring the length of your longer training runs will give you a sense of how long it will take you to complete the various distances. Also, running a measured route gives you confidence that you are getting closer to completing your distance.
• Body awareness is important. Pay attention to any small aches and pains. Keep track of them in your logbook to ensure they are only a result of working hard and disappear as the body gets stronger. It will take a while for you to grow accustomed to some increased fatigue as well as slight aches or pains from training.
• If you miss a week or two of training, do your best to gradually resume the program. Avoid jumping back into the schedule where you left off. Rushing drastically increases the chances of injuring yourself.
Phase 4:Weeks 13–16
You have to stay in shape. My grandmother, she started walking 5 miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.
—Ellen DeGeneres, American comedian
Milestone: You are over halfway through the program: Congratulations!
Goals for phase 4
1. To comfortably and safely walk/run half the distance of your event. For the marathoners that means a half marathon, or 13.1 miles (21 kilometers). For the half marathoners it means about 6.5 miles (10.5 kilometers) or jumping into a 10-kilometer event to test yourself.
Phase 4 Programs
Week 13
Building
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Do this 4 times
Cool-down:Walk 5 min.
Total time: 54 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 8 min.Walk 1 min. Do this 3 times
Cool-down:Walk 5 min.
Total time: 37 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Half Marathon: Repeat this for 6 mi. or 10 km. Full Marathon: Repeat this for 11 mi. or 18 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 14
Moderate, recovery
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 42 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Do this 3 times
Cool-down:Walk 5 min.
Total time: 43 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Half Marathon: Repeat this for 5 mi. or 8 km. Full Marathon: Repeat this for 9 mi. or 14.5 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 15
Building
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Do this 3 times
Cool-down:Walk 5 min.
Total time: 58 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Do this 3 times
Cool-down:Walk 5 min.
Total time: 43 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Half Marathon: Repeat this for 6 mi. or 10 km or a 10-km event. Full Marathon: Repeat this for 13 mi. or 21 km or a half-marathon event
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 16
Easy, recovery
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 42 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 32 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Half Marathon: Repeat this for 4 mi. or 6.5 km Full Marathon: Repeat this for 8 mi. or 13 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
How you might feel during this phase
It’s normal to feel a little anxious before your 10-kilometer or half-marathon event. After all, this might be the first race of your life. Refer to the section later in this chapter on preparing for event day.
Reviewing this section will alleviate some of the pressure you’re feeling. And remember, some anxiety can actually help your performance!
Coaching tips: Tackle the hills along your routes
Including hills in your training runs is a great way to build stamina needed to complete the half-marathon distance. If there are hills on either your half- or full-marathon course, it’s even more important to include at least a few hills on your regular training routes. If you decide to ease back and walk up the hills on race day, that’s okay. And even if your course doesn’t have any hills, you still might want to consider including some in the odd workout to build strength. Even some courses that don’t have big hills have inclines that can be ominous during the event... it’s always good to practice on some rolling terrain.
How to run hills
• Lean slightly into the hill while hinging at the waist.
• Keep the stomach and back strong.
• Focus your attention only a few feet in front of you.
• Shorten the leg stride slightly with small, quick steps.
• The most common mistake people make is over-striding up a hill. Test it yourself: try one hill with small, quick steps and the next with a longer stride. Guaranteed, you will discover your effort is greater with the longer stride.
• Land on the balls of the feet, and the second one foot touches the ground, consciously lift the other knee as quickly as possible and a little higher than normal.
• Remember to pump your arms. As always, the arms dictate the pace.
• Be patient. Take it one step at a time, and before you know it you will be going down the other side. Regardless of whether you walk or run up hills, getting to the top is a great confidence booster.
Tips
• Remember to take care of yourself. Make your daily habits as optimal as possible: healthy, balanced meals; good hydration; lots of rest, and keep stress levels at a minimum. At this stage your body is your temple. You want to do all you can to feel your very best.
• Be honest with yourself. If you’re not feeling confident and are not comfortable progressing as the program advances, it’s likely you’ve not been able to establish a consistent pattern of training each week. Maybe you haven’t been able to complete all of your weekly sessions, for a variety of reasons. If you’re unable to do your homework and complete at least the minimum of three walk/run sessions each week, you may need longer to realistically pursue your goal of safely and comfortably completing a half or full marathon. There’s nothing wrong in discovering that your program needs some minor adjusting. You may need to give yourself 36, 46, or even 56 weeks to prepare for your distance-running goal. Remember, these are only guidelines that we have laid out for you—it’s up to you to figure out what is required for your fitness level.
Congratulations: you’re over halfway through your program! You deserve a treat of some kind for yourself, something that allows you to reinforce your sense of accomplishment. For some of you it may mean a nice brunch or dinner. For others, you may feel a quiet celebration is what you need such as walking on the beach or in the woods or taking a long, hot bath. Do something that inspires you and makes you feel great, whatever that may be.
Phase 5:Weeks 17–20
Some people think that successful people are born that way. A champion is someone who has fallen off the horse a dozen times and gotten back on the horse a dozen times. Successful people never give up.
—Jean Driscoll, eight-time Boston Marathon winner (wheelchair division), five-time Paralympic gold medalist (track-and-field)
This is a difficult time in the program. Remember your long-term goal, and keep in mind how far you have come!
Goals for phase 5
1. To build your continual running time to approximately 20 or 30 minutes
2. To establish a strong mental attitude regarding your running
Phase 5 Programs
Week 17
Building
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 20 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 52 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 42 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Half Marathon: Repeat this for 8 mi. or 13 km Full Marathon: Repeat this for 14 mi. or 22.5 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 18
Moderate, recovery
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 20 min.Walk 1 min.
Cool-down:Walk 5 min.
Total time: 31 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 42 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Half Marathon: Repeat this for 5 mi. or 8 km Full Marathon: Repeat this for 10 mi. or 16 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 19
Building
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 20 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 52 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 42 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 15 min.Walk 1 min. Half Marathon: Repeat this for 9 mi. or 14.5 km Full Marathon: Repeat this for 16 mi. or 25.5 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
Week 20
Easy, recovery
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 30 min.
Cool-down:Walk 5 min.
Total time: 40 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Do this 2 times
Cool-down:Walk 5 min.
Total time: 32 min.
Fri. Cross training
Sat. Long-Run Day Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Half Marathon: Repeat this for 4 mi. or 6.5 km Full Marathon: Repeat this for 8 mi. or 13 km
Cool-down:Walk 5 min.
Sun. Walk 20-30 min.
How you might feel during this phase
At this point in your training, you will soon, if you haven’t already, experience the far-reaching effects of physical fatigue. It’s common to have days, or hours, when you are happy one moment and sad the next. The roller coaster of emotions is, in large part, directly proportional to your level of fatigue. If you can, try to get some extra sleep, and make sure you include some downtime in your week. Reading, or watching a movie with your family, is just what you need right now.
Coaching tips: Create the mental strength to run continuously
This is the most demanding training phase in your program. For many of you, it will be the hardest you have ever pushed yourself, both mentally and physically. This is when you begin to understand the psychological demands of distance training. Whether it’s during a demanding training run or in the hours leading up to your weekly long run, it’s sometimes difficult to be positive and optimistic. Training your mind for the demands of your event is as important as training your body. The following are a few tools to help you to mentally prepare yourself for the rigors of distance running:
• Seek out company. Find someone to join you, especially for your long weekend sessions. Have him or her follow you on a bike, roller blades, or drive ahead in a car to encourage you at various spots along your route. Just knowing you have support along the way helps you to overcome the emotional lows and self-doubt that are characteristic of long training runs and harder midweek sessions. It’s also a great motivator, and it can be a fun way to include your friends in your experience.
• If you haven’t already, find someone who has direct experience training for, and completing, a distance event. Ask your mentor questions about training, pre-race jitters, or any running questions you might be pondering. This kind of support is great for bolstering confidence. Knowing that others have gone before you and accomplished your dream is motivational. It often prompts a beginning runner to think, “If they can do this, why can’t I?”
• Water running is great, especially if you’re experiencing sore muscles or extreme fatigue. Pool or water running can be strength-building as well as therapeutic. Turn to chapter 7 for a detailed description of pool running.
Phase 6:Weeks 21–24
The body does not want to do this. As you run, it tells you to stop, but the mind must be strong. It is the will to succeed.
—Jacqueline Gareau, Canadian 1980 Boston Marathon champion
Physically you are working through the sessions, but it’s the strength in your mind that is the driving force. Keep up the good work!
Goals for phase 6
1. To begin preparing yourself for completing your distance event by completing an event-day dress rehearsal
2. To be physically and mentally successful at completing the two longest training sessions in your program
How you might feel during this phase
You may have a few aches and pains and some general fatigue. However, you are enjoying your increased confidence, and you now see yourself as a distance runner.
Coaching tips: Complete your event-day dress rehearsal
We have gradually increased your peak mileage in weeks 21 and 23. Over the next 4 weeks, you will reach the maximum mileage needed in your preparation to safely and comfortably complete your event distance. In an effort to mentally prepare you for the big event, we suggest you organize an event-day practice by doing the following:
Phase 6 Programs
Week 21
Building, working on mileage preparation
Mon.
Off
Tues. Warm-up: Walk 5 min.
Jog 30 min.
Cool-down:Walk 5 min.
Total time: 40 min.
Wed. Off
Thurs. Warm-up: Walk 5 min.
Jog 20 min.
Cool-down:Walk 5 min.
Total time: 30 min.
Fri. Cross training