Focus on stretching and becoming more flexible in your hip flexors.
As you begin the process of training for your half marathon, the first 4 weeks will focus on base training with a lower perceived effort and technique. Focus on body adaptation.
As you get further into your training, you will find that your body will be able to better adapt to running consistently without taking breaks.
Take notes on how you feel after you finish and make sure to get in a good stretch. Write down your HR, time and post run thoughts in here.
3x15 Side Crunches (both sides)
3x15 Opposite Arm and Leg Raise
3x30 second Plank
Complete a full set (each exercise) ending with planks.
3x10 Regular Pushups
3x5 Tricep Pushups
Go for an easy run today and follow it up with some cross training.
3x10 Speed Skaters
3x10 Hip Thrusts
3x10 Kickbacks (left and right
3x10 Single Leg Deadlift
Today it is all about the long run. I want you to get used to running long miles on the weekends, building you up to your longest slow distance run of 10/11 miles. When you see LSD that is code word for long run. When I say slow though, i don't mean run the slowest you can, I mean run 15-30 seconds slower than you would during your shorter runs in the middle of the week.
This can be run on the treadmill or outdoors.