TRAIN FOR A HALF MARATHON IN 8 WEEKS

When you would have requested me a yr in the past if I’d each run a half marathon I’d have laughed.

In school I attempted coaching for one and gave up on the mile 8 coaching day so I actually didn’t assume it will ever occur once more. Then the Las Vegas Rock N Roll Marathon occurred and our complete workforce dedicated to working collectively! I knew with the assist of TeamLSF HQ I might do it and we did!

I’m not gonna lie, the coaching schedule I put collectively was aggressive, however completely manageable. My objective was to nonetheless get in a minimum of 2 power days within the LSF app and add the working. Most individuals make the error of solely working for his or her coaching and whereas in fact you’ve obtained to get these miles in, power coaching is vital for sustaining lean muscle mass and endurance.

For my power days I made a decision to deal with Legs + Booty, to keep away from lifeless butt, and Arms + Abs. Then on my “lively relaxation” days I typically did a full physique exercise from the app with none weights or yoga.

I’ve laid out learn how to prepare for a 1/2 marathon in 8 weeks with the very best weekly suggestions that will help you keep centered and crush your objectives!

Week 1:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	4 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	5 mile long term	Relaxation / Get better	3 miles simple

Focus: Make the Time

Begin scheduling your runs into your week. This was the toughest half for me. I’m used to my LSF app exercises taking like 30-45mins MAX and a number of the lengthy runs took about 2 hours.

Take your common minute per mile time and add on an additional 20minutes to be sure you have time to warm-up and stretch it out.

Week 2:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	3 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	6 mile long term	Relaxation / Get better	3 miles simple

Focus: Get Your Gear + Stretch!

Take note of how your garments really feel whenever you run and see the place you want to modify. I by no means thought a lot about my pants or socks as I did throughout this coaching! My favourite working leggings ended up being from Lorna Jane ones and these Lululemon Wunder Prepare Excessive Waited leggings. I additionally purchased these compression socks on Amazon and all of it made an enormous distinction!

I additionally purchased the On-Cloud “Cloud” trainers and wore them on my lengthy runs + on race day after which used these Brooks Revel 3 footwear for lighter coaching days.

Additionally, as your runs are getting longer this week, make sure to add in additional tome to stretch and foam roll every evening!

Week 3:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	4 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	8 mile long term	Relaxation / Get better	4 miles simple

Focus: Hydration Station

Suppose you’re consuming sufficient? Drink extra. Try to be getting about 2-3L per day. So in case your physique is used to 2, make it 3! It’s additionally a good suggestion to have water available (or hip) throughout your runs.

Water is necessary, however you’ll probably want extra electrolytes in your lengthy runs to remain correctly hydrated. I really like Ultima for replenishing electrolytes as a result of it’s tremendous clear, sweetened with natural stevia, and has no caffeine or stimulants.

Week 4:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	4 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	10 mile long term	Relaxation / Get better	4 miles simple

Focus: Relaxation Up

Your physique might be in somewhat shock nonetheless. Be sure you get 7-8hours a sleep every evening. Ample sleep is what’s going to enable your physique recuperate and muscle mass restore after a troublesome exercise or long term.

Week 5:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	3 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	12 mile long term	Relaxation / Get better	3 miles simple

Focus: Gas Up

Your physique want quick appearing carbs for vitality. I like to recommend about 45% -50% of your weight loss plan coming from carbs throughout coaching. You probably have the Sizzling Physique Meal Plan, week 1 is ideal for coaching!

Throughout coaching, Be certain that your additionally listening to your pre-workout and post-workout snacks! I really like a bit of sprouted grain bread with banana and nut butter earlier than a exercise and a great protein shake after!
Throughout your lengthy runs and race day, be sure you’re getting these fast carbs in each 45-60mins. I’m not one for straight up sugar, but it surely was crucial through the lengthy runs. We used these honey chews from Stinger for quick vitality.

Week 6:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	3 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	10 mile long term	Relaxation / Get better	3 miles simple

Focus: Get Your Thoughts Proper

Your thoughts will recover from it earlier than your physique does. Be ready with methods to maintain your self centered till the top!

Week 7:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	4 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	6 mile long term	Relaxation / Get better	4 miles simple

Focus: Pre-Race Prep

Get your gear prepared, obtain your playlists, and plan your post-race victory meal! I personally went for a burger and fries and it was the BEST!

Week 8:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Energy TRAINING	INTERVAL RUN	Energy TRAINING	Relaxation/ Get better	LONG RUN	Relaxation/ Get better	EASY RUN
Legs + Booty	4 mile run w/ intervals	Arms + Abs	Energetic Relaxation / Get better	3 mile long term	Relaxation / Get better	MARATHON DAY!

Focus: Let’s Run!

Get excited! Every part you’ve been working for is right here! Take the time to take in all of the feels. This is perhaps a as soon as in a lifetime expertise so take pleasure in it!!

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