I have been very lazy and unmotivated lately in general, and I have been contemplating starting to run again. I talked to my sweet friend Lindsay N the other day and she was telling me how she ran a marathon this weekend. I was super impressed that she had time to train for a marathon with her incredibly busy schedule. I thought about what a sense of accomplishment that would give me if I had enough discipline to train for a marthon. So, I think I am going to get my hiney in gear and start running. Easier said than done...
I am looking for a training regimen to get me started as I haven't even been going to the gym since flu season started for fear of my kids getting sick. I found this routine on http://www.ehow.com/ and I figure you gotta start somewhere. This schedule is suuuuuuuuper easy, so I think i'll cut it down to a 4 or 5 week program. I want to set a goal to run a 5k, then a 10k and then a half marathon. We'll see after that....
Also, below this, I found a half marathon training schedule from http://www.mercedesmarathon.com/ The Mercedes Half Marathon is February 14, 2010. I am not sure if I can do it that soon, but I think I'm gonna try! Anybody want to join me???? Cause I am gonna need some accountability!
Home » Sports & Fitness » Fitness » Sports Conditioning » How to Build a Base for Marathon Training
How to Build a Base for Marathon Training
By eHow Contributing Writer
Article Rating: (44 Ratings)
Before starting marathon training, you should be at a certain level of physical fitness and running experience. If you're starting from scratch, this 10-week regimen is for you.
Step 1Plan to exercise four days a week for 10 weeks.
Step 2Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.
Step 3Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.
Step 4Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.
Step 5Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.
Step 6Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.
Step 7Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.
Step 8Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.
Step 9Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.
Step 10Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.
Step 11Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.
Step 12Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.
This didn't copy/paste well, so you can go to this website to see it in a better format.
Mercedes Half Marathon Training Schedule
Birmingham, Alabama February 14, 2010
Formal group training begins on Sunday August 30, 2009 at 6:30 AM at the Brownell Building (813 Shades Crest Parkway). This is a continuation of Lakeshore Drive east of Brookwood Mall. Prior to that date, it would be wise to begin some consistent running so that by that date you can cover 5-10 miles per week and be able to run 2-4 miles at one time. Although I don’t believe in giving you a “recipe” of how much to run each day, I do give you a mileage goal for the weekly long run, and also give you a TOTAL range to run during the OTHER running days of the week. The long run should be a challenging goal to finish, even if you have to take some walk breaks. As we start to run in groups, I promise you it will be much easier. Please build in at least one day during the week in which you do no running.
WEEK# DATE SUNDAY REST OF THE WEEK WEEKLY TOTAL
1 8/30/09 4 7-10 11-14
2 9/6 4 7-10 11-14
3 9/13 6 8-11 14-17
4 9/20 4 8-11 12-15
5 9/27 6 9-12 15-18
6 10/4 6 9-12 15-18
7 10/11 7 10-13 17-20
8 10/18 7 10-13 17-20
9 10/25 6 11-14 17-20
10 11/1 7 12-15 19-22
11 11/8 7 14-17 21-24
12 11/15 9 14-17 23-26
13 11/22 7 14-17 21-24
14 11/29 7 14-17 21-24
15 12/6 9 15-18 24-27
16 12/13 9 15-18 24-27
17 12/20 7 15-18 22-25
18 12/27 9 17-20 26-29
19 1/3/10 7 15-18 22-25
20 1/10 9 15-18 24-27
21 1/17 11 10-13 21-24
22 1/24 7 9-12 16-19
23 1/31 6 9-12 15-18
24 2/7 6 7-10 13-16
2/14/10 MERCEDES HALF MARATHON
Your weekly mileage (excluding your long run) should consist of 5 days running and one rest day. 50% of your mileage should be divided over 2 days and the other 50% should be divided over the remaining 3 days