***Field Test*** We need to begin by first doing a field test to assess where you are.
To begin the test first do a dynamic warm up with 5-10 easy warm up run.
1) Reset your watch and begin the test, holding best average pace for 20 minutes.
2) Stop your watch at the end of 20 minutes. It should feel like you couldn't have done it any faster by the end.
3) Sync results. Take note of the average pace and average heart rate if you use a heart rate monitor.
4) Update threshold pace and heart rate in your accompanying running Performance Console Template. This will derive your heart rate zones for you.
5) Update threshold pace, threshold heart rate, and heart rate zones in the TrainingPeaks Athlete Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.
Cross Training: Cross training is an important part of half marathon training.
Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.
Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.
There are many ways to get strength into your program. Swimming and cycling are examples of ways you can strengthen your legs and core group with minimal impact on your lower body. Here are some examples of workouts that will help increase your functional strength for running.
Pull interval repetitions with a pull buoy and paddles. Completed as sprints.
Hard kicks with fins for short intervals
Reverse dolphin/360 dolphin kicks
Flip turns increase core strength
Butterfly enhances upper body strength. Breastroke strengthens hip flexors
Hard and short interfals at high resistance help strengthen quadriceps.
Hard gear climbing on hills.
One and a half mile repeats
Just two repeats, with a 3:00 recovery in between, and then cool down.
5 Minutes Aerobic @ Long slow distance pace
5 Minutes @ Threshold Pace.
5 Minutes Aerobic @ long slow distance Pace
Active Cool Down/easy
Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR
**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight
**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1
Dumbbell Incline Chest Press
Pull-up or Pulldown
Incline Crunch or Little Big
Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.