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Half Marathon

Phase 1

Detailed Advice

How you might be feeling

Excited! Proud! Confident! Ready to get started! These are all wonderful feelings! In Weeks 1 and 2 I’m certain you will be fresh and fine – and you’ll feel good about handling the workouts. 


But it’s possible that once you are into Weeks 3 and 4, you will begin to understand the commitment and feel some trepidation about whether you’ll be able to handle it. You may have some fatigue and perhaps awareness of aches and pains in muscles you forgot about. 


This would be normal, and you’ll need to be honest about what you are feeling, but you’ll also need to resolve to make sure you complete all workouts. Otherwise, the volume will become too much for you and you will not experience the gains in fitness you need to progress comfortably without injury. It’s important to take care of yourself with proper nutrition, hydration and make sure you have adequate sleep. 

Finding your rhythm

It’s very important to become physically comfortable with your own pace. 


This means finding an easy, relaxed rhythm that you naturally settle into each time you run, independent of those around you. Ideally this becomes the pace you’ll run when ultimately you run your Half Marathon at the end of this 10 weeks. 

Stick to the program

No more and no less. Some days are longer, shorter and different – they are that way for a reason. Try not to miss any weeks, and don't skip ahead!


If you do miss a week or two, do your best to gradually resume the program. If you've missed too much time, don't just jump back in where you left off – this will dramatically increase your risk of injury. 

Cross train

Besides being relaxing and fun, cross training improves core strength and helps prevent 

injuries as your body adjusts to the impact of running and walking. 


Consider yoga or pilates, or a spin on a bike or elliptical trainer. Variety will keep you fresh for your running workouts.

Take a walk

A relaxed walk is a great way to recover from your weekly long run. Walking keeps the 

circulation flowing and helps your legs recover. 


There is a suggested walk after your long-run day each week.

Warm up and Cool down

Make sure you work on your flexibility. Walking and running shortens the tendons and muscles, especially in your calves and hamstrings.  


Dynamic stretches before and static stretches after your workouts will ensure better 

recovery and help to prevent injury. 

Body awareness

Pay attention to any small aches and pains.  Keep track of them in your logbook or planner (or kitchen calendar) to ensure they are only a result of working hard and disappear as the body gets stronger.


It will take time for you to grow accustomed to some general fatigue as well as slight aches or pains from training. 

Good stuff! You're all set.

When you've caught up on the detailed advice for this phase, you're ready to get running.

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