Half Marathon Training Plan 2		2009 Race Partners Title Sponsor Presenting Sponsors Key Sponsors Supporting Sponsors DR. TOM & JOANNE WALLACE Norcom Properties Water Table Sponsors Happy Jacks Dry Cleaning Centre DR. RAFFAELE DELL'AQUILA & LORRAINE CONWAY Dr. BERNARD GOLDFARB and family The Cochrane family Kilmeter Sponsors Evans Bertrand Hill Wheeler Phil's Lakeshore Pharmasave Pearls Gateway Printing Media Sponsors
The goal of this training program is to prepare a novice and recreational runner for a Half Marathon. Remember, this is only a guide. At The Fun in Fitness Club we, can prepare an individual plan to suit your fitness level and prepare you for the run. Ahmed Jouar operator of The Fun in Fitness Club is a Medical Exercise Specialist, and Canfit Pro. He can tailor a training program for general conditioning to preparing you for a full marathon. This training schedule is a guide that presumes that you already have a fitness level which will allow you to run for 20 minutes non-stop. Half Marathon Training Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 3 miles 2 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 4 miles 3 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 5 miles 4 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 6 miles 5 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 7 miles 6 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 8 miles 7 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 9 miles 8 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 5 miles 9 walk/xt 40 min rrun 30-45 min walk or XT run 30-45 min walk or XT off 10 miles 10 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 5-6 miles 11 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 11-12 miles 12 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 5-6 miles 13 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 12-13 miles 14 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 14-15 miles 15 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 5K Race 16 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off 7 miles 17 walk/xt 40 min run 30-45 min walk or XT run 30-45 min walk or XT off Half Marathon Adapted from Half Marathon Training (Galloway's Book on Running) Always stretch your muscles to warm up before you run and after running. This will increase your flexibility and decrease your chances of injury. If you do pull a muscle or otherwise injure yourself on a training run, please seek the assistance of a qualified physiotherapist immediately. Your nearest physio can be found in the Yellow Pages or by calling The Fun in Fitness club. We have a list of Physiotherapists that specialize with running injuries. Do not try to run your half marathon in brand new shoes. Run in them for at least a week before your race so that they are worn in and less likely to induce blisters or other foot injuries during the race. You should always ensure that you are properly hydrated before you train or run your half marathon, especially in warm weather. Ensure you have enough water to drink before you run and take on more after training. During your race, take on water at each drink station, even if you feel you don't need it. By the time you realise you are dehydrated; it has already affected your running. Take on water to prevent any dehydration problems occurring. At The Fun in Fitness Club we make exercise, nutrition and strength training fun. We take fitness seriously and work to surpass your goals. Ahmed Jouar has personally trained hundreds of local athletes. Many have gone on to run competitive times at international competitions. For more information on personal training and nutrition programs contact Ahmed Jouar at The Fun in Fitness Club 1376 Wyld Street North Bay, 705 472 9494.