Palmetto Bluff Half Marathon 2017- Beginner Training Plan -14 weeks

Average Weekly Training Hours 01:14
Training Load By Week
Average Weekly Training Hours 01:14
Training Load By Week

This is a Physical Therapy based 14 week beginner training plan for Palmetto Bluff Half Marathon, 2017. It includes a safe progression, cross training and core strengthening that will get you to the race healthy, happy and ready to run! I am a physical therapist with Drayer Physical Therapy, a USAT Triathlon Coach and owner of Tri Strong Coaching. I understand the demands of work, family, nutrition, training and injury prevention. Thank you for choosing this plan! If you have any questions please type them in the post work out sections...I will get a notice and answer.

Sample Day 1
1mi
First Day Tips

1. Make sure you are wearing the correct foot wear for your body. Palmetto Running Company does a great job getting runners in the correct shoes.
2. Wear comfortable clothes...sounds easy...it's not! Try different fits and fabrics until you discover what works best for you. Add Vaseline or glide to areas prone to chaffing.
3. Wear a bright cap or shirt & assume cars cannot see you (always run against traffic)
4. Be aware of your surroundings and always tell someone where you will be running and which route you plan to take

Sample Day 2
0:10:00
10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 3
686m
Swimming is one of the best ways to cross train as a runner..

As a physical therapist I have discovered that swimming is one of the best ways to cross train as a runner. It counters all of the forward postures, stretches out the muscles and strenghens your back and core.
Want to become a swimmer? Give me a shout and I will assess your stroke and give guidance.
Previous swimmer or just wanting to figure it out on your own? Try these drills. Have fun, laugh at yourself and know that I'm only an email a way!

all drills are from the book Total Immersion (I highly recommend you buy this book if you are interested in swimming regularly)
try and incorporate each drill into the next. There is a progression!
50 yd warm up (50= 2 lengths of the pool)
50 look down- bury your head-let water flow
over your head
50 swim wide (think of a Y)
50 fingertip drag
50 pull with right hand when left is by ear
50 pierce the water-make a hole in the water
and slip hand through it then glide/reach
50 breathe every 3rd stroke
50 breathing- only 1 eye out of the water
50 glide..be long - reach - feel your lats
50 count your strokes per 25- aim for < 20
50 gentle kick - don't disturb the water
50 swim quietly - don't make a sound
50 easy - think of drills above
50 fast (notice your time) look at clock
50 easy cool down

Sample Day 4
0:10:00
10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 4
1:00:00
1 mile run

1 mile at a comfortable pace
walk/run interval as needed
for example: walk 3 min/run 1 min or walk 2 min/run :30sec

Sample Day 6
2mi
long run

join the Palmetto Running Company Saturday group run or head out solo
wear bright clothing, run against traffic, be aware of your surroundings
have a recovery drink or snack waiting

Sample Day 8
1mi
1 mile - focus on form

1 mile
feel free to use a walk/run interval
input your distance & time and it will auto calculate your pace...compare your training progress week to week

Laura Fromdahl
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Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: Laura@TriStrongCoaching.com or (843)597-0110.

Laura Fromdahl