1. Mini- Marathon Training By Ms. Malone

2. Introduction Train right for a fun, enjoyable challenge on the big day! Beginning runner? Elite runner? Haven’t run in a long time? Either way, you can finish a half marathon. Basic Care

3. Motivation Excited to try it! 13.1 miles AHEAD of you Start Line Proud you didn’t quit 13.1 miles BEHIND you Finish Line

4. Goals What’s your purpose? ◦Lose weight ◦Make new friends ◦Challenge yourself ◦Just to say, “I did it!” Believe and Achieve

5. Got Shoes? It’s the most important gear. They are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet.

6. Adequate Recovery 65%Carbohydrates 20-25% Unsaturated fat 10% Protein

7. Carbohydrates Provide: vitamins, minerals, and fiber Complex Carbs > Glucose > Energy Used Foods: Peas, beans, whole grains, starchy vegetables, bread, legumes, rice, pasta

8. Unsaturated fat Choose a good variety each day Protective and preventive care Food> Plaque build-up> CAD Check out this link: http://www.dietaryfiberfood.com/fat- unsaturated.php http://www.dietaryfiberfood.com/fat- unsaturated.php

9. Protein Provides energy It is the building blocks of the muscles. High protein=healthy body & better muscle mass Check out this link: http://www.allina.com/ahs/healthwellness. nsf/page/Foods_Protein#meat http://www.allina.com/ahs/healthwellness. nsf/page/Foods_Protein#meat

10. Recovery Practice makes perfect ◦Select a schedule and stick to it Rest, to pass the test! ◦Take non-running days just as serious.

11. Hydration Drink 6-8oz of H2O every 20mins. Weigh pre- /post-training runs Drink H2O/Sports Drink to restore body weight right after run.

12. Injury Prevention Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

13. Pre-Training Before you begin, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running. Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury. It’s also a good idea to select a half marathon and get signed up!

14. Training Mileage should gradually increase each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. Completing a run of 10-12 miles about three weeks before the race will be enough to prepare you for the finish.

15. Pacing Plan Following is a recommended beginner half marathon training schedule. This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule.

16. WeekMonTuesWedThurFriSatSunTotal 10 Week Half Marathon Training Schedule 13REST33 4 13 23REST43 5 15 33REST43 6 16 43REST53 8 19 53REST53 10REST21 64REST54 11REST24 74REST64 12REST26 84REST54 9 22 93REST43 8 18 103REST3Walk 2 REST13.1REST21.1

17. Half Marathon Day For strength and recovery, taper a few weeks before the race Got carbs? Endurance and pace is critical Maintain pace till YOUR big finish!!