During the winter months, many people who email me are looking for an alternative to running outside. In other words, what can they do inside to still workout.
The chart below is a twelve week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who run 10-15 miles a week already.
The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend. Eventually the two methods should meet and your longer, slower pace is actually faster than before.
|Weeks||Run #1||Run #2||Run #3||Run #4||Run #5|
|1||1 mile||1 mile INT||1 mile||1 mile||1 mile|
|2||2 miles||2 miles INT||2 miles||2 miles||2 miles|
|3||3 miles||3 miles INT||3 miles||3 miles||3 miles|
|4||4 miles||2 miles INT||3 miles||4 miles||4 miles|
|5||2 miles||3 miles INT||4 miles||3 miles||5 miles|
|6||3 miles||2 miles INT||4 miles||3 miles||6 miles|
|7||4 miles||3 miles INT||5 miles||2 miles||7 miles|
|8||1 mile||3 miles INT||5 miles||2 miles||8 miles|
|9||2 miles||2 miles INT||5 miles||2 miles||9 miles|
|10||3 miles||3 miles INT||4 miles||3 miles||10 miles|
|11||3 miles||4 miles INT||4 miles||3 miles||11 miles|
|12||1 mile||4 miles INT||3 miles||3 miles||12 miles|
Run #1 - Fast paced run - usually 1-4 miles
Run #2 - Interval runs - break up the distance into 1/4 mile, 1/2 mile and 1 mile repeats - your choice on pace and distance - mix in some leg PT on any runs that you do that are 1/4 and 1/2 mile repeats: For instance:
- Repeat 3-4 times
- Run 1/2 mile or 1/4 mile at goal pace
- Squats - 20
- Lunges - 10/leg
Run # 3 - Fast paced run - usually 1-5 miles
Run #4 - Optional non-impact day or run the distance listed - regular pace
- Swim 1000-1500m - any stroke
- Try 100m, 200m, 300, 400m, 500m = 1500m
Option #2 - Hypoxic pyramid
- 1200m - 2,4,6,8,10,12,10,8,6,4,2 x 100m
Option #3 - LifeCycle Bike Pyramid
- Manual mode / levels 1,2,3,4,5,6,7,8,9,10 until failure, repeat in reverse order holding each level for 1:00
Run #5 - Is the long pace run - usually done on the weekend.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
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