Oh, the miles we will go...
8
Half Marathon Training Schedule (given to me and used by my marathon-running friend) Run 3 shorter runs during the week and 1 long run during the weekend. A suggested weekly schedule is Monday, Wednesday, Thursday, with the long run on Saturday. Sunday should be an active rest day (hiking, tennis, swimming, walking, get creative). Weeks 1 - 3: weekday runs of approximately 35 minutes. Long runs: Week 1: 4 miles Week 2: 5 miles Week 3: 6 miles Week 4: rest week with weekday runs of 30 minutes. Weekend run of 4 miles Weeks 5-7: weekday runs of approximately 45 minutes. Weekend runs: Week 5: 7 miles Week 6: 8 miles Week 7: 9 miles Week 8: rest week with weekday runs of 30 minutes. Weekend run of 5 miles. Weeks 9-11: Weekday runs of approximately 55 minutes to an hour. Weekend runs: Week 9: 10 miles Week 10: 11 miles Week 11: 12 miles Week 12: rest week with weekday runs of 30 minutes. Weekend run of 6 miles. Week 13: weekday runs of approximately 60 minutes. Weekend run of 13 miles. Good Luck!

Half Marathon Training Schedule (given to me and used by my marathon-running friend)

Run 3 shorter runs during the week and 1 long run during the weekend. A suggested weekly schedule is Monday, Wednesday, Thursday, with the long run on Saturday. Sunday should be an active rest day (hiking, tennis, swimming, walking, get creative).

Weeks 1 - 3: weekday runs of approximately 35 minutes. Long runs:

  • Week 1: 4 miles
  • Week 2: 5 miles
  • Week 3: 6 miles

Week 4: rest week with weekday runs of 30 minutes. Weekend run of 4 miles

Weeks 5-7: weekday runs of approximately 45 minutes. Weekend runs:

  • Week 5: 7 miles
  • Week 6: 8 miles
  • Week 7: 9 miles

Week 8: rest week with weekday runs of 30 minutes. Weekend run of 5 miles.

Weeks 9-11: Weekday runs of approximately 55 minutes to an hour. Weekend runs:

  • Week 9: 10 miles
  • Week 10: 11 miles
  • Week 11: 12 miles

Week 12: rest week with weekday runs of 30 minutes. Weekend run of 6 miles.

Week 13: weekday runs of approximately 60 minutes. Weekend run of 13 miles.

Good Luck!

7
Professional Triathlete Chrissie Wellington’s tips on training the mind in addition to the body. A lot of times I just blow past articles such as these, but this one really caught my attention because what she said made so much sense. 1. Repeat a Mantra 2. Keep a Bank of Positive Mental Images 3. Visualize finishing (and winning) the race before you begin 4. Break the race up into smaller, more manageable, segments 5. Training is about learning to hurt 6. Mentally Recall Inspirational People dedicate each mile to someone important in your life - makes dealing with the pain more manageable. 7. Race for a Cause Bigger than Yourself source

Professional Triathlete Chrissie Wellington’s tips on training the mind in addition to the body.

A lot of times I just blow past articles such as these, but this one really caught my attention because what she said made so much sense.

1. Repeat a Mantra

2. Keep a Bank of Positive Mental Images

3. Visualize finishing (and winning) the race before you begin

4. Break the race up into smaller, more manageable, segments

5. Training is about learning to hurt

6. Mentally Recall Inspirational People

  • dedicate each mile to someone important in your life - makes dealing with the pain more manageable.

7. Race for a Cause Bigger than Yourself

source

3
Warrior Dash Training Week 4 - Monday Gym: DB Squats - 3x15 (20s) DB Lunges - 3x10e (20s) Leg Curl - 2x15(50lbs), 1x15(60lbs) Lat Pulldown - 2x15(55lbs), 1x15(60lbs), 1x15(55lbs) DB Row - 3x15(20lbs) DB Bench - 3x15, 1x5 (17.5s) DB Tricep - 1x15, 1x8 (20lbs), 1x7, 2x15 (17.5lbs) DB Bicep - 3x15 (17.5s) Bicycles - 5x20e

Warrior Dash Training Week 4 - Monday

Gym:

  • DB Squats - 3x15 (20s)
  • DB Lunges - 3x10e (20s)
  • Leg Curl - 2x15(50lbs), 1x15(60lbs)
  • Lat Pulldown - 2x15(55lbs), 1x15(60lbs), 1x15(55lbs)
  • DB Row - 3x15(20lbs)
  • DB Bench - 3x15, 1x5 (17.5s)
  • DB Tricep - 1x15, 1x8 (20lbs), 1x7, 2x15 (17.5lbs)
  • DB Bicep - 3x15 (17.5s)
  • Bicycles - 5x20e
5
Warrior Dash Training Week 3 - Friday 1. Gym: Leg Press - 2x15, 2x10 (90lbs) Calf Raise - 2x20(60lbs), 1x20(80lbs), 1x20(100lbs), 1x20(120lbs) Deadlift - 2x15(40lbs), 2x10 (50lbs) Bench Press - 3x15, 1x5(40lbs) DB Shoulder Press - 3x15 (2-17.5lbs) DB Row - 3x15e(17.5lbs) Reverse Crunch - 3x20 DB Crunch - 3x20(17.5lbs) Adducter - 1x20(85lbs), 2x20(100lbs), 1x20(115lbs) Abducter - 2x20(85lbs), 2x20(100lbs), 1x20(115lbs) Downward Dog Leg Raises + Knee Tucks - 3x15e 2. Cool down: 2 mile walk home from the gym I made the gym my bitch today.

Warrior Dash Training Week 3 - Friday

1. Gym:

  • Leg Press - 2x15, 2x10 (90lbs)
  • Calf Raise - 2x20(60lbs), 1x20(80lbs), 1x20(100lbs), 1x20(120lbs)
  • Deadlift - 2x15(40lbs), 2x10 (50lbs)
  • Bench Press - 3x15, 1x5(40lbs)
  • DB Shoulder Press - 3x15 (2-17.5lbs)
  • DB Row - 3x15e(17.5lbs)
  • Reverse Crunch - 3x20
  • DB Crunch - 3x20(17.5lbs)
  • Adducter - 1x20(85lbs), 2x20(100lbs), 1x20(115lbs)
  • Abducter - 2x20(85lbs), 2x20(100lbs), 1x20(115lbs)
  • Downward Dog Leg Raises + Knee Tucks - 3x15e

2. Cool down: 2 mile walk home from the gym

I made the gym my bitch today.

13
Warrior Dash Training Week 3 - Wednesday 1. Warmup: 2 mile walk to the gym 2. Gym: Pushups - 3x15 DB Squats - 4x15 (2-17.5lbs) Russian Hops - 3x12 Under Grip Pulldown - 3x15 (50lbs) Upright Row - 3x15 (40 lbs) Reverse Crunch + Leg Lift - 3x20 Straight Bar Curl - 2x15, 2x10 (35lbs) Ball to Toe Crunch - 4x12 (5lbs) 3. Cardio: 10 Stadium Sprints 4. Cool Down: 2 mile walk home I am what you would call EXHAUSTED.

Warrior Dash Training Week 3 - Wednesday

1. Warmup: 2 mile walk to the gym

2. Gym:

  • Pushups - 3x15
  • DB Squats - 4x15 (2-17.5lbs)
  • Russian Hops - 3x12
  • Under Grip Pulldown - 3x15 (50lbs)
  • Upright Row - 3x15 (40 lbs)
  • Reverse Crunch + Leg Lift - 3x20
  • Straight Bar Curl - 2x15, 2x10 (35lbs)
  • Ball to Toe Crunch - 4x12 (5lbs)

3. Cardio: 10 Stadium Sprints

4. Cool Down: 2 mile walk home

I am what you would call EXHAUSTED.

10
Warrior Dash Training Week 3 - Monday Strength Training: (3x) DB Squats - 4x20 (2-15lbs) DB Lunge - 3x10e (2-15lbs) Leg Curl - 1x15 (45lbs), 2x15 (50 lbs) Lat Pulldown - 1x15 (50lbs), 2x15 (55lbs), 1x15(50lbs) DB Row - 3x15 (17.5lbs) DB Bench - 3x15, 1x10 (17.5lbs) DB Tricep - 3x15, 1x5 (22.5lbs) DB Bicep - 3x15 (17.5lbs) Bicycles - 30e So I am going to start posting the weights I do in my workouts to show my progress. It might not be impressive now, but I’m pleased with the progress I’ve made since starting two weeks ago. I think I’m going to start phasing in the workouts from Jamie Eason’s LiveFit Training schedule.  Going to weigh in tomorrow to see how my exercise and Jillian Michael’s water cleanse has been paying off! Maybe I’ll even post a progress pic if I’m feeling confident!

Warrior Dash Training Week 3 - Monday

Strength Training: (3x)

  • DB Squats - 4x20 (2-15lbs)
  • DB Lunge - 3x10e (2-15lbs)
  • Leg Curl - 1x15 (45lbs), 2x15 (50 lbs)
  • Lat Pulldown - 1x15 (50lbs), 2x15 (55lbs), 1x15(50lbs)
  • DB Row - 3x15 (17.5lbs)
  • DB Bench - 3x15, 1x10 (17.5lbs)
  • DB Tricep - 3x15, 1x5 (22.5lbs)
  • DB Bicep - 3x15 (17.5lbs)
  • Bicycles - 30e

So I am going to start posting the weights I do in my workouts to show my progress. It might not be impressive now, but I’m pleased with the progress I’ve made since starting two weeks ago. I think I’m going to start phasing in the workouts from Jamie Eason’s LiveFit Training schedule. 

Going to weigh in tomorrow to see how my exercise and Jillian Michael’s water cleanse has been paying off! Maybe I’ll even post a progress pic if I’m feeling confident!

17
Warrior Dash Training Week 2 - Friday Cardio: Rest Strength Training: Leg Press - 5x10 Calf Raise - 5x20 Deadlift - 3x15 Bench Press - 3x15 DB Shoulder Press - 3x15 DB Row - 3x15 Reverse Crunches - 3x20 DB Crunch - 3x15 Adductor - 4x20 Abductor - 4x20 Then, I walked the 2 miles home instead of waiting a half hour for the next bus. Still increasing weight in my sets! 

Warrior Dash Training Week 2 - Friday

Cardio: Rest

Strength Training:

  • Leg Press - 5x10
  • Calf Raise - 5x20
  • Deadlift - 3x15
  • Bench Press - 3x15
  • DB Shoulder Press - 3x15
  • DB Row - 3x15
  • Reverse Crunches - 3x20
  • DB Crunch - 3x15
  • Adductor - 4x20
  • Abductor - 4x20

Then, I walked the 2 miles home instead of waiting a half hour for the next bus.

Still increasing weight in my sets! 

19
Warrior Dash Training Week 2 - Wednesday Cardio: 45 minute Fartlek Gym: (3x) Pushup - 15 DB Squat - 15 Russian Hop - 12 Under Grip Pulldown - 15 DB Upright Row - 15 Bench Dips - 15 Reverse Crunch + Leg Lift - 20 Straight Bar Curl - 15 Really pushed myself. I increased weight on everything, especially the Bar Curl by 10 pounds! Did the weight exercises in front of the mirror which was a first. I must have been doing well because I had an audience. But I put the staring guys out of my mind and pushed through all of my reps!

Warrior Dash Training Week 2 - Wednesday

Cardio: 45 minute Fartlek

Gym: (3x)

  • Pushup - 15
  • DB Squat - 15
  • Russian Hop - 12
  • Under Grip Pulldown - 15
  • DB Upright Row - 15
  • Bench Dips - 15
  • Reverse Crunch + Leg Lift - 20
  • Straight Bar Curl - 15

Really pushed myself. I increased weight on everything, especially the Bar Curl by 10 pounds! Did the weight exercises in front of the mirror which was a first. I must have been doing well because I had an audience. But I put the staring guys out of my mind and pushed through all of my reps!

11
A Guide to Interval Training

A Guide to Interval Training

19
Warrior Dash Training Week 2 - Monday Cardio 3 mile run Strength Training (3x) DB Squat - 20 DB Lunge - 10e Crunches - 40 Leg Curl - 15 Lat Pulldown - 15 DB Row - 15 DB Bench - 15 (swapped the bench for an exercise ball) DB Tricep - 15 DB Bicep - 15 Bicycle - 30e I increased the weight in every exercise since last time! Beast mode engaged.

Warrior Dash Training Week 2 - Monday

Cardio

  • 3 mile run

Strength Training (3x)

  • DB Squat - 20
  • DB Lunge - 10e
  • Crunches - 40
  • Leg Curl - 15
  • Lat Pulldown - 15
  • DB Row - 15
  • DB Bench - 15 (swapped the bench for an exercise ball)
  • DB Tricep - 15
  • DB Bicep - 15
  • Bicycle - 30e

I increased the weight in every exercise since last time!

Beast mode engaged.