The company I work for is great supporter of healthy and active living and a big participant for the PF Chang's Rock N' Roll Marathon series. We average about 300 participants a year to run/walk in the event. Along with a few other employees we created a running plan for everyone and we've had over 30 employees complete full marathons and they still continue to participate in races in their local areas.
The plans were created between myself and a few others who have had a vast running past and along with "mentoring" we get people involved with. If you've received my plans this basically the same thing but a few tweaks.
We are going to incorporate 6 points to make it through your planned event.
1. 30/30 Plan
2. Choosing the Right Shoe
3. Stretching for Runners
4. 38 Best Foods For Running
5. Nutrition for Training & Racing
Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. Start here before beginning your marathon or half marathon training program. This is geared for folks who have no running or exercise experience, square one. And as for any exercise always make sure you're healthy enough to participate in.<------obscure disclaimer.
1. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes where you started.
2. For the first 10 minutes of your workout, it is obligatory that you walk: No Running!
3. During the middle 15 minutes of the workout, you are free to jog or run- as long as you don't push yourself. These 15 minutes should be completed as follows: jog for 30 seconds, walk until you have recovered, and then repeat. Jog, walk. Jog, walk. Jog, walk.
4. For the last 5 minutes of your workout, it is obligatory that you walk. Again, no running!
5. Once comfortable jogging and walking, adapt a 30/30 pattern: Jogging 30 seconds, walking 30 seconds, etc.
The plan is meant to be followed for 30 days but again it will depend on fitness level. If you are new to running or getting back into shape listen to your body and how it feels before and after. Create a calendar with this program and before your daily workout write down how you feel physically (soreness, fatigued, lack of sleep), what you ate, mentally (stressed), your sleep schedule and make a note of how you feel after your workout. When you progress in any program you can see how your body reacts to the training and what may have made you have a bad day training, i.e., reaction to any junk food or lack of sleep.
Logs are important because it can not only keep track of your progress but give you a mental boost and see what you are doing is making a difference. I even keep logs on honing so I'm pretty OCD when it comes to progress and success.
Stay tuned for more........
The plans were created between myself and a few others who have had a vast running past and along with "mentoring" we get people involved with. If you've received my plans this basically the same thing but a few tweaks.
We are going to incorporate 6 points to make it through your planned event.
1. 30/30 Plan
2. Choosing the Right Shoe
3. Stretching for Runners
4. 38 Best Foods For Running
5. Nutrition for Training & Racing
We first introduce Hal Higdon's 30/30 plan
Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. Start here before beginning your marathon or half marathon training program. This is geared for folks who have no running or exercise experience, square one. And as for any exercise always make sure you're healthy enough to participate in.<------obscure disclaimer.
1. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes where you started.
2. For the first 10 minutes of your workout, it is obligatory that you walk: No Running!
3. During the middle 15 minutes of the workout, you are free to jog or run- as long as you don't push yourself. These 15 minutes should be completed as follows: jog for 30 seconds, walk until you have recovered, and then repeat. Jog, walk. Jog, walk. Jog, walk.
4. For the last 5 minutes of your workout, it is obligatory that you walk. Again, no running!
5. Once comfortable jogging and walking, adapt a 30/30 pattern: Jogging 30 seconds, walking 30 seconds, etc.
The plan is meant to be followed for 30 days but again it will depend on fitness level. If you are new to running or getting back into shape listen to your body and how it feels before and after. Create a calendar with this program and before your daily workout write down how you feel physically (soreness, fatigued, lack of sleep), what you ate, mentally (stressed), your sleep schedule and make a note of how you feel after your workout. When you progress in any program you can see how your body reacts to the training and what may have made you have a bad day training, i.e., reaction to any junk food or lack of sleep.
Logs are important because it can not only keep track of your progress but give you a mental boost and see what you are doing is making a difference. I even keep logs on honing so I'm pretty OCD when it comes to progress and success.
Stay tuned for more........
