Also, of great importance is muscle strength and flexibility. Additional exercise classes like Yoga, Pilates, calisthenics, weight training, stretching, or boot camp can be very beneficial by boosting your overall fitness level and even improving your running. Always give yourself at least one or two days completely off from all training each week for adequate recovery time.
Consider supplementing your running with more cardio by cross training with swimming or spinning classes.
If 3 miles has been your longest run distance to date, try taking it up to 4 miles this weekend and begin your gradual build.ĭownload and print the 13 Week Training Guide >Ĭross-training can also be incorporated into your running plan, meaning doing activities other than running. You can make your long run day any day of the week that works for you, it doesn’t have to be a Saturday or a Sunday. Most people tend to have more time to devote to training on the weekend, but one of the advantages of running is that you can adapt training mileage to fit your particular schedule. That means if you are currently running 3 miles, three times a week, for a total of 9 miles each week, you could increase your weekly mileage by 1 to 2 miles each week. Mileage increases are typically done by lengthening the distance of your weekend run. The OUC Orlando Half Marathon is on Saturday, December 3.Įxperts recommend increasing weekly mileage by 10 to 20% of your total weekly volume. Then, if you can run 6 miles, what are 4 more? Now, you are at 10 miles! Think about that.10 miles! If you can run 10 miles, then 3 more miles is easy, right? And, if you run 13 miles, surely you can eek out another one-tenth to cross the finish line! So, like I said, if you can run 3 miles, you can run 13.1 miles, especially if you get started right now! Start your training now for the OUC Orlando Half Marathon so you have plenty of time to begin increasing mileage in small increments. If you can run 3 miles, then running 3 more miles sounds doable, right? That gets you to 6 miles. If you can run 3 miles, you can run 13.1 miles! What?!! Seriously! And, here’s how. Paul, MS Training Program Director for Track Shack Fitness Club 13 Weeks to 13 Miles - Training For A Half Marathon By Susan S.
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