March 31st 2020 ・ 10 min reading
Frankie Ruiz is certified Nike© Run Club coach and he’s co-founder of the Miami marathon. He built training plans and recovery plans to help you reach your fitness goals.
So finally… you’re ready to take on your half marathon goal! You’ve planned your race calendar and can use some experienced guidance to get that finisher’s prize. This plan will help properly prepare your entire body using a variety of running workouts – combined with the Chiquita Fitness Stickers Challenge Exercises – so that you can enjoy your experience.
The half marathon training plan below is based on a 12-week schedule, however, depending on your current fitness level, this plan can vary by a few weeks. When beginning the training program, you’re encouraged to be in shape to complete at least a 5K. If you’re not, please add two to four weeks to the schedule by spending an additional one or two weeks on Weeks 1 and 2. If you are in good enough shape to complete a 10K today, then you can follow the weeks from start to finish.
If you’re looking to just complete the race in your own time and have some fun, the schedule can work for you too! If you’re a more seasoned runner and are looking to PR or compete, you should follow the plan, however, try to add more intensity and adjust your total volume accordingly.
One of the best general pre workout snacks or snacks to eat before running is bananas. They’re packed with good natural sugars, fiber, and loads of essential vitamins and minerals like potassium, magnesium and vitamin B6 – for a slow and steady energy release. And best of all, with their natural carry case, bananas are super convenient and easy to take with you!
Running jargon can be a bit confusing and in many cases different terms mean different things to different runners. To get the best understanding before you dive into the training, take a few moments to review some of the terminology described below. Each of these components have a specific purpose and recommended amount.
Your training will primarily include the following 5 types of runs. And within these assigned runs, you’ll be running at different speeds and maintaining certain paces.
This type of workout, also called quality running, is best described as sustained speed for a predetermined duration – usually no longer than 40 minutes or so. This is a pace where a conversation with your running mate isn’t really easy or even possible. At this pace, you aren’t too comfortable but you can still handle the pace steadily for a longer period of time.
This type of workout is usually done on a track or an unimpeded leveled path. The idea here is that you will run fast but for short distance bouts with rest between each repetition. Your form and strength will gain the most from this type of workout. Think shorter distances but higher intensity.
This is the one element of training for a marathon (even a half marathon) you can’t live without. As the name suggests, it’s a longer run and the pace held is usually conversational and comfortable. They can be longer durations but lower in intensity. This is a distance we slowly progress to so that we can eventually come close to that coveted 13.1 mile / 21 km distance. The physical gains are tremendous, but equally important, is the confidence you’ll build as you complete the increased distance each week. This is where the endurance is built so you slowly build to push forth when you feel you can’t – and the next time that moment comes even later.
This is a Swedish term for speed-play. When this is assigned it means you will vary your speed within the run and use slower speeds to recover for allotted specific time.
Striders are not a sprint – but close to one! They’re about 10-20 seconds long and they’re good for form and to promote an efficient stride. The pace for these is usually a gradual build up to almost a sprint. This is a good time to run like the cameras are on you! You’ll want to pay extra attention to your posture, your arm swing and your leg turnover. Striders will be one of the more frequently assigned elements to your training.
Recovery is crucial for every athlete on a marathon training journey. The lowered intensity and reduced volume is important to give the body time to repair. The greatest gains of the body and mind will come during these recovery days, during which you should still try to do some light exercises from the Chiquita Fitness Stickers Program. This helps to train the entire body as an overall athlete and not just a runner. You can also use the recovery days to substitute the running for other exercise such as cycling, swimming or other cardio activity. If you are experiencing any kind of pain lasting more than 24 hours, consider adjusting the schedule, intensity or simply take a day off. It is better to get to race day slightly under trained and without injury. General muscle and joint soreness is part of the journey but with proper nutrition, consistent rest and recovery exercises you will do just great!
Before you start your half marathon training, make sure you check with your doctor that you’re cleared to start. Next, make sure you are all geared up by visiting a running store. You should also have a distance and time recording device. That device can be a wearable GPS-enabled watch or other smart watch. You can also take your smart phone with you and download any of the many running apps available.
Before each run, you should do a warm-up routine of about 10-15 minutes. Your routine can be a mixture of jogging followed by some dynamic movement. Some of the best dynamic exercises can be found on the Chiquita Fitness Stickers. The 20 Jumping Jacks, 30 High Knee Taps and 20 Deep Lunges are a great set to repeat a few times to get the body ready to go.
The cool-down movements done after the assigned workout is completed include more static stretches which are like holding yoga poses for 20-30 seconds. The routine for this should also last 10-15 minutes. This is also a good time to end your entire workout with the Ten Minutes of Mindfulness from the Chiquita Fitness Challenge Sticker. Spend those ten minutes reflecting on your recent run and workout. Try to find moments where you felt yourself overcoming some of the more difficult parts of the workout. Visualize your next workout and run through a scenario that includes you successfully completing the race ahead.
Alright, let’s get this show started! We know that the race is the focus but the fun and the positive life impact is in the training itself. You can move the workouts around during the week but don’t do any of the workout days back to back. Make sure to insert a recovery day or rest day in between. Keep in mind that recovery always means we are still doing something. The word rest means you do no exercise that day.
And don’t forget to include bananas as your go-to workout snacks! Banana nutrition is essential for runners, like you, to get that boost of long lasting energy you need for training and races.
Join the Chiquita community and access to your personal banana space!