For Foothills Running Club Members
Remember, these training programs are for informational purposes only, to assit you in your training.  Be sure before you start any of these programs, that you have been cleared by a medical doctor to do so.  If things get too rough along the way, STOP, and seek the necessary professionals.  Adjust the program accordingly.   If there are errors, please correct, we assume no risk.  

Publix Half Marathon Training Plan

This training plan is just slightly more agressive than a slower ramp up due to time contraints.

First and foremost, be cleared by a medical doctor that you are able to start a training program.  If at any time you feel that it is too hard, stop, and seek proper advice.

I suggest reading, Running Well by Sam Murphy and Sarah Connors: Human Kinetics.  Buy a good pair of running shoes, and running shorts.  Run with water or a sports drink like Gatorade or Powerade.

The Program:

First, you want to establish a regular workout routine, working up to 5 days.  Typically, to reap the best benefits from running, I have found that 5 days a weeks is best, consisting of 2-easy runs, 2 moderate runs and 1-long run, with 2 days of rest.

Second, build up slowly.  When you set out for you first 1 mile run, your goal is to finish the distance.  If you have to stop along the run, that is fine, but if you do, stop and walk for a full 1 minute, then continue the run.  If you have to stop a few more times that is fine, just continue the 1 minute pattern.  Then at the end of covering 1 mile, walk the ‘walk’ distance. 

Third, if you are having difficulties running the entire distance, it is okay to repeat a week or two.  Remember, running is a lifetime sport, so be patient.   You may also modify the program, but remember to keep the hard/easy principle intact.

At the end of week 8, you may want to enter a 5K fun run to test your level of fitness.