ALL- INCLUSIVE HALF- MARATHON PLAN

Ja­son Fitzgerald, founder of on­line coach­ing ser­vice strength­run­ning.com, cre­ated this plan for peo­ple who want a half-marathon train­ing plan that in­volves some cross-train­ing. Be­gin this schedule only once you’re com­fort­able run­ning five miles, he says

Runner's World (UK) - - Coach -

KEY

STRIDES Over 100 me­tres, start at a jog, build to about 95 per cent of your max speed, then grad­u­ally slow to a stop. Walk for 45-90 sec­onds be­tween each.

CROSS-TRAIN Cross-train­ing can build fit­ness with­out adding ex­tra im­pact stress to your body, and can help flush waste prod­ucts and speed your re­cov­ery on non-run­ning days. Do a car­diobased work­out such as cycling, swim­ming or us­ing the el­lip­ti­cal ma­chine. Ac­tiv­i­ties that don’t keep your heart rate el­e­vated for at least 30 min­utes don’t count for this pur­pose, but they can be done af­ter an easy work­out or on a rest day.

EF­FORT KEY

EASY You can talk eas­ily. MODER­ATE You can say short phrases. HARD Talk­ing is vir­tu­ally im­pos­si­ble at this intensity.

This schedule of­fers plenty of va­ri­ety, so you’ll never get the feel­ing that your train­ing is be­com­ing stale.

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