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
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.
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.