– Endurance Workouts (E): Perform these long run-walks at an easy effort level. – Easy Effort Workouts (EZ): Train at an easy, conversational effort level for the length of time indicated. “Walk-Run 3/1” means: “walk three minutes, run three minutes and repeat until finished.” Similarly, “Run-Walk 4/1” indicates: run four minutes, walk one minute and repeat until finished. You can find more of her training programs, tips and running classes on .įor every single workout, make time for a warm up and cool down with three to five minutes of brisk walking. Jenny Hadfield is the co-author of Running for Mortals and Marathoning for Mortals. A “hard” effort level is tough! When you’re in this zone, you can’t talk, your breathing is rapid and your body feels uncomfortable. You can hear your breathing, but you’re not gasping. A “moderate” effort level is slightly more challenging. This is an effort level where you feel great and can talk fluidly without stopping for air. This plan will ask you perform easy workouts, moderate workouts and hard workouts-and sometimes you’ll combine all three into one session.
If you are all set to go, it’s time to get in touch with your perceived effort levels. Jumping in before you’re ready increases your chances of injury and fatigue. Simply invest in a four to six week build up base to get ready to start half marathon training. Does your current workout regimen match that first week? If you are not quite there yet, don’t sweat it. Are You Ready?īefore you get started, look at “Week 1” of the plan you would like to follow. Run-walk workouts are running-focused and intervals vary to help improve performance and speed.
The second program (run-walk) is for women who currently run-walk or who run shorter distances.
The walk-run intervals in this plan remain consistent throughout (one minute of running and three minutes of walking) up until the race. The first program (walk-run) is best for walkers who want to try running to improve fitness and muscle tone. We’ve included two different half marathon plans, for you to choose from based on your current fitness level and personal goals. If you’re currently walking and want a little extra challenge, if you want to ease your body into long distance running or if you simply want to run longer and recover faster, this method is the perfect way to reach your dreams. Want a foolproof recipe for half marathon success? Mix running with walking! A run-walk plan can be used for a number of purposes.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
0 kommentar(er)
