Half Marathon in 10 Weeks Coaching Plan and Race Packing Checklist and Ideas

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Hi there! I’ve a brand new half marathon coaching plan plus a number of ideas and reminders for half marathon coaching and race day. The schedule is an intermediate degree plan with a day of stretch coaching and a day of stretching. It’s about 10 weeks lengthy so if you happen to begin this week you might be able to run the Lexus Lace Up Half Marathon in December (use low cost code RER10 while you register). Take a look at the notes beneath to ensure you’re prepared to coach for a half proper now. And let me know you probably have any questions! Depart it within the feedback, e-mail RunEatRepeat@gmail.com or inform me on Instagram@RunEatRepeat !!

There are lots of races and enjoyable runs arising! When you have a objective to run a half marathon – get particular in your objective (timeline, race, objective for that race, and so forth), make a plan and go for it!

This half marathon coaching plan is 10 weeks lengthy with the race on Sunday of the 11th week. Change it to satisfy your wants.

Earlier than beginning this plan you have to be commonly working four to five days per week, capable of run about 5 miles, free from harm and have the time to dedicate to your coaching. All the time seek the advice of your physician and any related medical professionals earlier than beginning this or some other train or food plan plan.

Half Marathon Coaching Plan – 10 week schedule

* Get the Half Marathon Coaching Plan free 10 week schedule – Printable PDF right here *

 

Half Marathon training plan 10 weeks (618x800)

Half Marathon Coaching Plan Notes:

This coaching plan doesn’t have particular pace work. In case you are going for a PR or need to run a sub 2 hour half marathon or have another time objective – you would possibly need to discover a plan particularly for a sure time objective or change this plan to organize you for that.

For the energy coaching days – Should you already do energy coaching commonly I’d recommend persevering with your present energy program on the suitable days.

In case you are new to energy coaching – concentrate on physique weight workout routines and do full physique energy session or alternate higher physique / decrease physique / abs. Be very cautious if you end up growing exercise and take heed to your physique. This must be serving to your working and health – it ought to work as a praise to the cardio portion of the plan.

Coaching Log / Journal:

Use a coaching log to trace your progress, set-backs and the rest that may enable you to study what’s working and what may not be working. You are able to do this in a pocket book, app in your cellphone, excel spreadsheet, and so forth.

How a run or exercise went & something noteworthy about it. Ex. heavy legs, nice runs, climate, dehydration, fatigue, abdomen points, random pains, and so forth.

Soreness or Ache – doc when and specifics on physique half and the way intense the soreness or ache feels.

Gasoline – what did you eat earlier than? what did you eat throughout? Any abdomen points? Vitality degree? progress, set-backs, soreness, gasoline & the way it labored for you.

Half Marathon Ideas and Reminders

Half Marathon Tempo Chart – try this tempo chart to know the way quick you have to run every mile to hit a sure end time.

Half Marathon Pace Chart estimate finish time

Set your Operating Aim

Take a look at this publish and podcast on Setting SMART Operating Targets

 

How one can gasoline for a Half Marathon or Marathon

What to every the evening earlier than a race or long term, what to eat race morning and extra!

Take a look at this publish and podcast on What to Eat Earlier than a Race

How to eat before marathon or half marathon tips

 

Race Day Packing Checklist

Pin this publish or save this web page and ensure you have every part you want for race day.

* Get the Race Day Packing Checklist – printable PDF right here *

Marathon or Half Marathon Race Packing List - Run Eat Repeat

 

Half Marathon and Marathon Gear Should Haves

The #1 rule of working a race of any distance  is – By no means do something new on race day.

So ensure you run in all of the gear you propose on carrying for the race. Eat the identical issues the evening earlier than and morning of the race. Pack the gasoline you utilized in coaching for in the course of the race.

I get lots of emails and messages from runners the week of their race (typically the evening earlier than!) asking me what I put on for a half marathon or what gasoline I eat throughout a marathon… however ideally you must already know what labored for you throughout coaching. Observe fueling on lengthy runs and do a gown rehearsal along with your race day gear.

I love to do the ‘trial and error’ for ya so you already know the gear and meals I like to recommend is my favourite! I simply need to encourage you to attempt it throughout your coaching so you might be extra assured on race day. So if you happen to want working garments or gasoline get it now, use it and work out if it suits your wants. 

My race day prerequisites:

Gasoline:

Pre-run: Iced espresso with important aminos

toast with almond butter and banana

Spark Drink Combine (I drink it on the best way to the race and after the race)

Spark stick packs are good for out of city races

O2 Gold complement  – it’s supposed to assist your physique’s use of oxygen

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Visor

Sun shades – 100% UV safety & glare proof

Sunblock – sports activities sweat-proof sunblock

Sports activities-bra – with adjustable straps

Sweat wicking tank

Operating shorts

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Professional Compression socks

Trainers

Operating Belt

Garmin GPS watch

Chapstick with SPF

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Take a look at the Race Reductions web page for upcoming races and low cost codes!!

Upcoming Races and discount codes Las Vegas LA Rock N Roll Lace Up Revel marathon 5k 10k (800x800)

Query: What are you coaching for proper now?

[ Always consult your doctor and any relevant medical professionals before starting this or any other exercise or diet plan. Be safe and smart in all ways. ]

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