![]() The schedule above places the weekly long run on Saturday, followed by a usually much shorter quick run on Sunday. Missing a day or two of training won’t impact your progress, but inconsistency of training leads to a higher chance of overuse running injuries. In addition to cross-training, we recommend guided strength training plans that are designed to prevent injuries throughout training.įor high-quality evidence-based exercise plans, we recommend downloading an app like Exakt Health. Because you’ll be running fewer days each week with this training plan, we recommend giving yourself more time to get ready for the race, to allow both your body and your mind to prepare for running 13.1 miles.Ĭonsider cross-training on the days you don’t run - anything from strength training to walking a few miles, which will provide the cardiovascular benefits without the pounding impact that running can cause. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. If you are looking to run your first half marathon, please consider our 12-week training plan for beginning runners, which provides a more intensive training regimen. Note: Continued use of GPS running in the background can dramatically decrease battery life.Ĭompatible with iOS 9.0, requires iOS 6.0 or greater.It’s important to note that the training plan outlined above is not designed with beginning runners in mind - this is for runners who’ve already run a half marathon or several in the past, and who are already running consistently each week so they’ve built up their leg, lower body and cardiovascular strength to handle the number of miles they’ll be running throughout the training. * Sync your runs with TrainingPeaks software online directly from your mobile deviceīecause this app needs accurate location information, this app requires a device with a GPS antenna, therefore the app works with iPhone 3G, 3GS, iPhone 4, and 4GS and is not compatible with the iPod touch. * Set a goal for distance, pace, weight loss, and distance ran * Keep track of your runs on the in app calendar * Journal screen lets you document your run * Lock Buttons feature prevents accidental button activation during workouts * Share your workouts on Facebook and Twitter right from your app * Half point alert, letting you know when to turn back * Select your own music and skip tracks without leaving the app * Home screen shows a visual indicator of your training progress ![]() * Set your training start date based on the race date * See dates for recommended 5K and 10K races during your training * Distance and pace automatically tracked with built in GPS * Hal Higdon's voice will encourage you during your runs * New - You can set Saturday or Sunday race day * The plan finishes with the 1/2 marathon on race day * Two regular runs a week + one long run each week You can try our best selling Ease into 5K app which will prepare you to run 3 miles three times a week. If that seems difficult, consider a shorter distance for your first race. The training plan assumes you have the ability to run 3 miles, three to four times a week. If you are over age 35, you probably should see your doctor for a physical exam, but assuming no major health problems, most healthy people can train themselves to complete a 13.1-mile race. If you are fit enough to finish the Week 1 long run of 4 miles-even if you have to walk the distance-Novice 1 will get you ready to complete a half marathon in 12 weeks.īefore starting to train for a half marathon, you need to possess a basic fitness level. Novice 1 is designed for newcomers, individuals who have done very little or even no running before. This Novice 1 Half Marathon Training Program is designed both for beginner runners who want to prepare for a 13.1-mile race, but also for experienced runners interested in a fail safe program that will help them to excel without making excessive demands on their time. * Has contributed to Runner's World magazine longer than any other writer * Is one of the founders of Round Runners Club of America * Holds the current M40 and M45 American records for the steeplechase * Completed over 111 marathons and has won four overall victories and numerous age-group firsts * Author of 35 books, including the best-selling Marathon: The Ultimate Training Guide and a new novel, Marathon Hal Higdon's many accomplishments include: His training programs have helped thousands reach their running goals, and this half marathon app will help you get to the starting line with confidence. Get ready for your first half marathon by training with Hal Higdon the best known running author and athlete.
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