Absolute Beginner's Guide to Half-Marathon Training: Get by Heather Hedrick

By Heather Hedrick

Signed up for a half-marathon and never convinced what you have your self into? Absolute Beginner's consultant to Half-Marathon education: prepare to Run or stroll a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand advent to the area of working half-marathon, or shorter, race. recommended via the nationwide Institute for health and recreation, this ebook is choked with illustrations, notes on the right way to remain prompted and how one can educate with out soreness. it's going to consultant you thru your marathon-training software and provide help to locate the precise garments and footwear, hinder and deal with accidents and warm-up ahead of operating. no matter if you're jogging a shorter distance, this can be a helpful education guide. So run, or stroll, on your nearest book shop and decide up a replica of ABG to Half-Marathon education at the present time!

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Extra info for Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

Example text

If you have a goal of walking or running a race at a specific minute/mile pace, you must know the average time it takes you to complete a mile. For example, suppose your goal is to run a 10 minute/mile pace during a 10K. In your first week of training, you completed three miles in 30:18. In this initial run, your pace was 10:06 (30:18 minutes ÷ 3 miles = 10:06 minute/mile). Therefore, you are close to your goal and after several weeks of training, a 10 minute/mile pace is manageable and realistic.

Poorly fitting shoes can causing rubbing, bleeding, and blisters, which can stop you in your tracks because of pain and discomfort. Take your time finding the best shoes for your feet, and use the following guidelines: ■ Find a shoe store that will measure your foot. Many people are surprised to learn that they are a half to one full size bigger or smaller than they thought. ■ Because your feet expand while you run or walk, it is best to shop late in the day when your feet are at their widest and longest in size.

CT (Cross Train)—Workout for the designed amount of time on aerobic or strength equipment. Keep intensity low to moderate. Is a “Run/Walk” Protocol Right for You? This program is designed for first-time walkers, runners, and those who want to follow a combination run/walk training regimen. This program is based on mileage instead of time with the exception of your cross training day that is scheduled in time instead of miles. If you are interested in following the run/walk regimen, the mileage in all three race lengths will be completed by alternating running for three minutes and walking for one minute.

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