1/2 Marathon Training - Week 5 

 

 

Hi Fit Girls!

You are doing it! We are onto week 5 already and are more than a third of the way there to your Half Marathon. This week take a deep breath and push through if you are not feeling like training. This is normal at this stage. As we start getting to the 6+ mile mark you can start thinking about refueling when you get low on energy. There are a lot of things you can try like a few gummy bears. I like Clif Bar Energy Cubes. http://www.clifbar.com/food/products_shot_bloks/1264

 

Are you stretching and drinking enough water?

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems.

You need water to replenish what you are losing in sweat and also to flush out lactic acid.

 

 

 

                            Week 5

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

5

Stretch

Strength Training

4 miles 2 miles

4 mile run

Strength Training

 Rest  4 miles  6 miles  

 

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

 

 

 

 

   

Inner Core

Prone Iso Abs

Side Iso Abs

 

Outer Core

Ball Crunches

Floor Crunches

 

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

 

 

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

 

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

 

Triceps

Seated Triceps Extension

Triceps Kickback

 

 

  • Pick 2 exercises and do 2 sets of 12-15 reps.
  • Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1. 
  

 

 

Posted by TheFitGirls Saturday, May 31, 2014 9:32:00 AM

1/2 Marathon Training - Week 4 

 

 

Hi Fit Girls!

After this week, you will have officially completed your first month of training! 2 more months to go and you will be ready for your race. Remember to keep hydrated at all times. You can purchase water bottle belts to keep water on your person. They cost around $20-35 dollars and are a good investment. RoadRunnerSports.com has a lot of running and walking gear at a reasonable price.

 

Are you Stretching?

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems.

 

 

 

                            Week 4

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

4

Stretch

Strength Training

3.5 miles 2 miles

3.5 mile run

Strength Training

 Rest  4 miles  5 miles  

 

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

 

 

 

 

   

Inner Core

Prone Iso Abs

Side Iso Abs

 

Outer Core

Ball Crunches

Floor Crunches

 

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

 

 

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

 

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

 

Triceps

Seated Triceps Extension

Triceps Kickback

 

 

  • Pick 2 exercises and do 2 sets of 12-15 reps.
  • Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1. 
  

 

 

Posted by TheFitGirls Saturday, May 24, 2014 12:40:00 AM

1/2 Marathon Training - Week 3 

 

 

Hi Fit Girls!

They say if you do something 21 times you will turn it into a habit. Let's do that this week! We are moving on to 5 miles this week. It might not sound like much, but for those who have only run 4 miles it is a huge accomplishment. This week let that be what you look forward to. 

 

Are you Stretching?

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems.

 

 

 

                            Week 3

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

3

Stretch

Strength Training

3.5 miles 2 miles

3.5 mile run

Strength Training

 Rest  4 miles  5 miles  

 

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

 

 

 

 

   

Inner Core

Prone Iso Abs

Side Iso Abs

 

Outer Core

Ball Crunches

Floor Crunches

 

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

 

 

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

 

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

 

Triceps

Seated Triceps Extension

Triceps Kickback

 

 

  • Pick 2 exercises and do 2 sets of 12-15 reps.
  • Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1. 
  

 

 

Posted by TheFitGirls Saturday, May 17, 2014 12:30:00 AM
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