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

1/2 Marathon Training - Week 2 

 

 

Hi Fit Girls!

You have completed your first week of training and I am sure you are feeling accomplished. Your body is being challenged, but soon running will no longer feel like a chore but something you crave doing. This week is a repeat of Week 2. We are still building endurance, and you will soon be on your way to 5, 6, 8 plus miles. 

 

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 2

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

2

Stretch

Strength Training

3 miles 2 miles

3 mile run

Strength Training

 Rest  3 miles  4 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 10, 2014 12:15:00 AM

1/2 Marathon Training - Week 1 

 

 

Hi Fit Girls!

Some of us are wanting to do a 1/2 marathon this summer. It is important to train properly so we can all enjoy the process and and make it to the finish line feeling stronger and having the desire to do it again. Today I'd like to share Week 1 of my 12 Week training guide with you. 

 

Are you ready?

It is important to be able to run 3 miles comfortably, 3-4 times a week. It is not too late if you are not quite there. There are 1/2 Marathons in late August-September. Again, enjoy the process and let your body get conditioned as you train for a 5k, a 10k and then the finale...your first 1/2 marathon!

 

 

 

                                 Week 1

 

Sun.

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

  

1

Stretch

Strength Training

3 miles 2 miles

3 mile run

Strength Training

 Rest  3 miles  4 miles  

 

Stretching:

Use our Top 7 Stretches to stay as 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 1-2 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 3, 2014 12:00:00 AM
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