e-book The Run Dream Achieve 12-Week Training Guide For Intermediate Marathoners

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A tempo run of 30 to 45 minutes would begin with minutes easy running, build to minutes at medium pace near the middle, then minutes easy toward the end. The pace buildup should be gradual. A tempo run can be as hard or easy as you want to make it. Pace: In the guide some workouts are designed as pace runs to get you used to running the pace you will run to achieve your goal.

For example in week 10 you run a session of 8 km at goal race pace. Remember to do a short warm-up before starting each of these pace runs. Warm-up: A good guide for a warm up is to jog km, sit down and stretch for minutes, then run some easy strides m at near race pace. Cool down afterwards by doing half the warm-up distance.

Cross-training: Even though you are focused on running, cross-training is still an effective session as it helps with active recovery and injury prevention. It could be swimming, cycling, walking, rowing, or a combination that includes strength training. Download the full guide here. Written by Medibank. As well as delicious food ideas, health and wellbeing articles, expert advice, offers and promotions straight to your inbox each week.

Uta’s 12-Week Training Schedule for Your First 5K

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Food Read more. Member Offers. Blood transports oxygen to working muscles more efficiently when it is warm, and a warm body can break down and utilise glucose bette rthan one at rest. Plus, some fast running can burn off nervous energy and help you focus. Half marathon warm-up: do some light jogging for minutes, then do two to four m strides, accelerating slowly until you reach your planned half-marathon pace. Because the half marathon is fairly long, you won't need to shoot off the line - ease into your goal pace over the first mile or two.

Stick to your pace: In general, the best pace stratergy is to run even mile or kilometre splits throughout the race. Break the race down into managable chunks. This is particularly useful if you're a runner who tends to lose focus in the middle miles. Otherwise, it's common for your mile splits to start being 10 or 15 seconds slower.


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The benefit of the tempo run - of learning how to keep that concentration going- can't be overstated. Listen to your body: If you're feeling comfortable, persist with the same pace, but don't get too excited yet. If you reach the halfway mark and still feel you're not being stretched, gradually pick up the pace and run by feel.

If you're not feeling great, "try to distinguish between mental and physical fatigue," says Tait. If it's mental, your body will feel tired and you'll be looking for a way out. Feeling better then? Carry on to 10 miles, and so on. Listen to the conditions: If it's really windy or hot on race day, both will cause you to slow down. You'll be more hindered by the slowing-down effect of a headwind than you'll be helped by a tailwind. Even a crosswind will sap your energy. In this case, forget your pace plan and run by feel instead.

Heat will definitely slow you, because your body will have to work harder to cool you down. Make sure you stay hydrated by drinking to thirst before and during the race. Type keyword s to search.

Half Marathon Training Diaries: Kick-off Week 1 – Running My Best Life

Today's Top Stories. How many hours does Kipchoge sleep everyday? Is Quorn actually healthy? How long is a half marathon? A half marathon is You will be running five days per week for sixteen weeks and performing strength workouts to help with injury prevention. SlideShare Explore Search You. Submit Search. Successfully reported this slideshow. We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads.

Go Deeper with Your Meditation (meditation)

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Be the first to like this. No Downloads. Views Total views. Actions Shares. Embeds 0 No embeds. No notes for slide. The running schedule over the coming weeks and months will steadily increase to have you ready to smash your goals on marathon day. As runners, we all know what a challenge it can be to remain injury-free in times of heavy training load.


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To hit new levels of running performance, you will need to remain uninjured so as to build consistency in your run training, week-after-week. Make no mistake, these strength and mobility workouts are as important as the running itself. I look forward to guiding you through the process. Best of luck with your training. Otherwise you should take time to do so. This will help you transition into the programme more successfully and reduce injury risk. If not, please give yourself enough time to build towards these standards, before your programme begins.

Disclaimer Always warm up adequately before any workout and immediately cease any exercise which results in pain or discomfort.

Base Period―Getting Started

Consult a doctor before beginning any new exercise regime. Unauthorised replication of any of the information held within this document will be considered breach of copyright. Feel free to distribute the document in its complete format as you like. In using the information contained within this document, you hereby agree to the above terms.

Regardless, there are a few bits which will require a little explanation!