Core Work & Restoration Training
Week 5 | Day 29Posture, Breathing, & Armswing Drills
Week 5 | Day 30Single Arm & Leg Strength Training
Week 5 | Day 31Tempo Intervals
Week 5 | Day 32Rest Sleep & Standing Challenge
Week 5 | Day 33Distance Run
Week 5 | Day 34Fun Run & Cross Training Day
Week 5 | Day 35Core Work & Restoration Training
Week 6 | Day 36Posture, Breathing, & Armswing Drills
Week 6 | Day 37Single Arm & Leg Strength Training
Week 6 | Day 38Tempo Intervals
Week 6 | Day 39Rest Sleep & Standing Challenge
Week 6 | Day 40Distance Run
Week 6 | Day 41Fun Run & Cross Training Day
Week 6 | Day 42Core Work & Restoration Training
Week 7 | Day 43Posture, Breathing, & Armswing Drills
Week 7 | Day 44Single Arm & Leg Strength Training
Week 7 | Day 45Tempo Intervals
Week 7 | Day 46Rest Sleep & Standing Challenge
Week 7 | Day 47Distance Run
Week 7 | Day 48Fun Run & Cross Training Day
Week 7 | Day 49Core Work & Restoration Training
Week 1 | Day 1Posture, Breathing, & Pulling Drills
Week 1 | Day 2Strength & Cross Training
Week 1 | Day 3Hill Intervals
Week 1 | Day 4Rest Nutrition & Mobility
Week 1 | Day 5Distance Run
Week 1 | Day 6Fun Run & Cross Training Day
Week 1 | Day 7Core Work & Restoration Training
Week 2 | Day 8Posture, Breathing, & Pulling Drills
Week 2 | Day 9Strength & Cross Training
Week 2 | Day 10Hill Intervals
Week 2 | Day 12Rest Nutrition & Mobility
Week 2 | Day 12Distance Run
Week 2 | Day 13Fun Run & Cross Training Day
Week 2 | Day 14Core Work & Restoration Training
Week 3 | Day 15Posture, Breathing, & Pulling Drills
Week 3 | Day 16Strength & Cross Training
Week 3 | Day 17Hill Intervals
Week 3 | Day 18Rest Nutrition & Mobility
Week 3 | Day 19Distance Run
Week 3 | Day 20Fun Run & Cross Training Day
Week 3 | Day 21Core Work & Restoration Training
Week 4 | Day 22Posture, Breathing, & Pulling Drills
Week 4 | Day 23Strength & Cross Training
Week 4 | Day 24Hill Intervals
Week 4 | Day 25Rest Nutrition & Mobility
Week 4 | Day 26Distance Run
Week 4 | Day 27Fun Run & Cross Training Day
Week 4 | Day 28Core Work & Restoration Training
Week 5 | Day 29Distance Run
Week 5 | Day 34Rest Sleep & Standing Challenge
Week 5 | Day 33Single Arm & Leg Strength Training
Week 5 | Day 31Posture, Breathing, & Armswing Drills
Week 5 | Day 30Tempo Intervals
Week 5 | Day 32Fun Run & Cross Training Day
Week 5 | Day 35Core Work & Restoration Training
Week 6 | Day 36Posture, Breathing, & Armswing Drills
Week 6 | Day 37Single Arm & Leg Strength Training
Week 6 | Day 38Tempo Intervals
Week 6 | Day 39Posture, Breathing, & Armswing Drills
Week 7 | Day 44Single Arm & Leg Strength Training
Week 7 | Day 45Core Work & Restoration Training
Week 7 | Day 43Fun Run & Cross Training Day
Week 6 | Day 42Distance Run
Week 6 | Day 41Rest Sleep & Standing Challenge
Week 6 | Day 40Tempo Intervals
Week 7 | Day 46Rest Sleep & Standing Challenge
Week 7 | Day 47Distance Run
Week 7 | Day 48Fun Run & Cross Training Day
Week 7 | Day 49Core Work & Restoration Training
Week 8 | Day 50Posture, Breathing, & Armswing Drills
Week 8 | Day 51Single Arm & Leg Strength Training
Week 8 | Day 52Tempo Intervals
Week 8 | Day 53Racing this Weekend
Week 8 | Day 54Distance Run – Race Weekend
Week 8 | Day 55RACE DAY – 13.1
Week 8 | Day 56Race day! Arrive early to the race 30-60 minutes at least to park, take that potty break, and to warm up (because you ARE going to warmup before your race…right?). Plan for even MORE time if you are racing a bigger race and always consult your race packet for last minute logistics.
Remember you play how you practice!
So your pre-race meal, hydration, and warmups shouldn’t differ much from what you do (or should be doing) on your long runs.
5-10 minutes of easy breath focused running
One round: 10-20 leg swings, lunges, hip circles, and inchworm pushups.
13.1 Miles! Treat today like the celebration it really is for all your hard work these past 8 weeks. Enjoy the course, cheer on your fellow runners, say thank you at the aid stations, and smile BIG when your cross that finish line.
Racing to finish: If this is your first half or you are not particulary time focused, plan on running within yourself, taking in nutrition and fluid at aid stations as needed, and stopping to hug any of your spectators too!
Racing for time: Don’t start out too fast. A good half requires really good patience and pacing. Resist the urge to leg the legs fly those first 3 miles and stick to your target splits as much as possible. Take in food and fluid as needed, but don’t plan on any rest-room breaks, unless you’ve factored that into your race time. Finally, prepare to push HARD and suffer a little bit on those final few miles, especially if you’re going for that PR personal record time!
Guys remember, sometimes the time we spend not running can actually get us closer to our goal? Why we want to protect and improve our overall athleticism even as we do deeper dives into the endurance realm.
If you’re a newer runner, this is a great way to add some fitness while your body slowly adapts to its ability to handle higher mileage. For you on the advanced side, today is an insurance policy against future injury as you push your body’s limits each week.
For both it provides the key mental break and stimulus while still allowing you to feel fit and to get outdoors.
This IS an opportunity to get an extra run in for those who want to add a fourth run into the program. Regardless of what you do, we encourage you to keep the spirit of today, enjoy yourself, and play the day’s training a little bit by ear.
Plan for 25-65+ minute, preferably on trails! The softer surface and varied terrain is an excellent way to get extra mileage in.
Congratulations on finishing the half marathon program! Whether you raced this weekend or not, you certainly deserve a break and a little unstructured training time. Especially if you did race, mobility work this week will be really important as well as some low impact light workouts to flush the legs and facilitate recovery.
Think about performing a full body scan the next few days as the legs WILL be more tight and more sore than you’d otherwise think. That way once mentally and physically recharged you can jump into your next training program when ready.