Today, the first of August, is the start of my favorite time of year – not summer, that’s been here a while. Not fall, that feels far off in the 100+ degree days we’re having. Not my birthday (even though I am looking forward to that in a few weeks!). Not back to school, not anymore anyway. But my official St. Jude Half Marathon Training program starts today, both for myself and my Pack of runners at Inside Out Gym.
The Pack will be following an 18-week training program that I have fiddled with, edited and tweaked over the years of my own training. 18-weeks may seem like a long time, but the sooner you can get running into your routine, making it a habit, the better off you’ll be. So, here are the general guidelines:
- Maximum running days per week is 4. (I’m not tryin’ to make y’all hate it, or kill you in the heat)
- Two short runs, one medium run and one long run per week.
- You can substitute cross-training in the form of a Spin class, rowing class, pool session or other cardio for one short run each week.
- Rest either the day before or the day after your long run.
- Stretch after every run.
- 2 shorts @ 2 miles
- 1 medium @ 2 miles (I know, that doesn’t totally make sense, but it’s quantity this week…)
- 1 long @ 3 miles
- Track: 10 minute warmup. 12 x 400m @ 1:40 (90 sec rest interval). 10 minute cool down.
- Tempo: 5 miles @ 7:55
- Long: 8 miles @ 8:31