Half Marathon Run or Walk Program - Biggest Loser RunWalk

Training Programs15 Week Half Marathon Training Plan for Runners and WalkersWeek Monday Tuesday Wednesday Thursday Friday Saturday Sunday1Cross train,strength & stretchRun or walk30-40 MinutesCross train,strength & stretchRun or walk30-40 MinutesRestRun or walk3.5 MilesEasy walk2Cross train,strength & stretchRun or walk30-40 MinutesCross train,strength & stretchRun or walk30-40 MinutesRestRun or walk3.5 MilesEasy walk3Cross train,strength & stretchRun or walk30-40 MinutesCross train,strength & stretchRun or walk30-40 MinutesRestRun or walk4 MilesEasy walk4Cross train,strength & stretchRun or walk30-40 MinutesCross train,strength & stretchRun or walk30-40 MinutesRestRun or walk4 MilesEasy walk5Cross train,strength & stretchRun or walk40-50 MinutesCross train,strength & stretchRun or walk40-50 MinutesRestRun or walk5 MilesEasy walk6Cross train,strength & stretchRun or walk40-50 MinutesCross train,strength & stretchRun or walk40-50 MinutesRestRun or walk5 MilesEasy walk7Cross train,strength & stretchRun or walk40-50 MinutesCross train,strength & stretchRun or walk40-50 MinutesRestRun or walk6 MilesEasy walk8Cross train,strength & stretchRun or walk40-50 MinutesCross train,strength & stretchRun or walk40-50 MinutesRestRun or walk4 MilesEasy walk9Cross train,strength & stretchRun or walk50-60 MinutesCross train,strength & stretchRun or walk50-60 MinutesRestRun or walk7 MilesEasy walk10Cross train,strength & stretchRun or walk50-60 MinutesCross train,strength & stretchRun or walk50-60 MinutesRestRun or walk8 MilesEasy walk11Cross train,strength & stretchRun or walk50-60 MinutesCross train,strength & stretchRun or walk50-60 MinutesRestRun or walk6 MilesEasy walk12Cross train,strength & stretchRun or walk50-60 MinutesCross train,strength & stretchRun or walk50-60 MinutesRestRun or walk9 MilesEasy walk13Cross train,strength & stretchRun or walk50-60 MinutesCross train,strength & stretchRun or walk50-60 MinutesRestRun or walk10 MilesEasy walk14Cross train& stretchRun or walk40-50 MinutesCross train& stretchRun or walk40-50 MinutesRestRun or walk6 MilesEasy walk15Easy walk or run25-30 MinutesStretch Stretch Race Day!Rest Rest Easy walk

Training ProgramsGETTING STARTEDThe first thing a new runner or walker can do to ensure smooth,comfortable increase in physical activity is to be properly fitted forrunning shoes. A quick trip to your local running specialty store willpair you with an expert who can fit you in the right pair of runningshoes for your build and exercise goals.STRENGTH AND FLEXIBILITY FOR RUNNERS AND WALKERSStrength and flexibility are key components to any running orwalking program. Running and walking seem simple enough, right?Lace up your shoes and put one foot after the other… The mechanicsof running and walking are pretty simple; something we’ve beendoing since we learned to walk.However, to safely progress through a structured running or walkingprogram to a goal race distance, it is imperative that we also focuson flexibility and strength training.FLEXIBILITYAs you exercise, whether running, walking or any other activity, yourmuscles will expand and contract in response to the amount ofstress placed on them. After a workout, you’re likely to feel a littletightness in your muscles. This is normal and with the right amountof flexibility and stretching, you’ll be ready for your next workout inno time. You can also feel free to stop and stretch during your run orwalk, if you like.Stretching is a given and should be done every day, regardless ofwhether or not it’s a rest day or a workout day, and it’s especiallyimportant on the days of your workouts. On the days that strengthtraining and cross training are indicated, be sure to mix in a little ofboth.STRENGTH TRAININGStrength training should include push-ups, pull-ups, the use ofexercise bands or free weights (such as dumbbells) or exercisemachines at your fitness center. Runners and walkers benefit greatlyfrom more repetitions, using lighter weights. Your goal in strengthtraining should be to develop what we call “muscle endurance” or theability for your muscles to remain in a state of motion for an extendedperiod of time. Don’t pile on the weights at the gym! Lighter loadsand more repetitions will be just fine.CROSS TRAININGCross training is a fantastic way to increase your overall level offitness while giving your running and walking muscles a little breakfrom the pounding. Cycling, swimming, yoga, elliptical machines andboxing are great ways to increase your muscular endurance, whichwill always benefit your running and walking, while having fun andmixing up your routine.Crunches, planks, body-weight squats, lunges, toe-touches and calfraises are excellent forms of cross training that you can do almostanywhere in addition to the cross training above. Try to do some of

Training Programseach on a daily basis. You should strive to do 12-15 reps of eachexercise, doing three sets of all exercises you choose. You’ll beamazed at how far these exercises go to strengthen your core,improve posture and running/walking mechanics.LONG RUNSWhether you are walking or running, you’ll want to start out at alittle slower pace on those days, in order to finish tired, but exhilaratedand proud. Generally speaking, days with a specific mileageshould be done at a pace 1-2 minutes slower than you expect to runor walk on race day. This will help your body get used to being inmotion for an extended period of time and prepare you for thelength of time you’ll be on your feet and moving during the race.Remember, our goal is to get you to the finish line, with an emphasison FINISH! We’re not worried about a particular time, just that youarrive at the finish line healthy, with a big smile on your face!RESTThe importance of rest in any training program cannot be overstated.Rest is vital to muscle growth and recovery – just as vital as exercisingyour muscles. In fact, the body makes significant gains in muscledevelopment while resting after a workout! Be sure to rest where theprogram indicates a rest day – and this means total rest. Read abook, watch a movie, go out to dinner – just take a day off fromtraining. Reward yourself for all the hard work you’ve put in duringthe week and use the day to recharge your batteries in anticipation ofthe weekend’s workouts. Rest will ensure that you’re ready for yournext workout, leaving you feeling refreshed and motivated.Plan created by David Myatt (MBA, CPT, PES, CES, Certified RunningCoach) on behalf of the The Biggest Loser RunWalk.Always consult a physician before starting any new diet or exercise program.RUNNING WALKING AND RUN/WALKOne of the most common mistakes runners make is to not take timeto walk. Walking is a wonderful way to augment your runningtraining and recover from a strenuous workout. It’s also a greatstrategy to use when looking to finish your first race! Always feel freeto incorporate walking into your training program, whether yourstrategy is to run/walk your way to the finish line or run as much aspossible. Walking builds endurance just as much as running and willgive you an opportunity to recover when the workouts get a littlelonger. You’ll notice that Sundays are “easy walk” days. These walksare meant to be more like strolls in the park or walks on the beachthan workouts. Bring along a companion and enjoy the scenery.Easy walks are a great way to remain flexible after completing theweek’s workouts.A good strategy when starting out in your race preparation is to runand walk in a ratio that is in line with your general level of fitness.Those new to running would do well to incorporate a run/walk ratiothat begins with around 30-40 seconds of running coupled with45-60 seconds of walking. As this ratio becomes easier and easier tomanage, you can shift to more running and less walking until you’reat a ratio of 4:1, or four minutes of running to one minute of walking.A nice middle ground would be to run until you feel fatigued, thenwalk until you’ve recovered, then repeat. Don’t be in a hurry to run,however. Remember, our goal is to FINISH this race and running andwalking will both get you to the finish line!