Free Marathon and Half-Marathon by Marnie Caron, Sport Medicine Council of British Columbia Page A

—H. Jackson Brown Jr., American author
    Persevere and stay on track with your training. Each completed session brings you that much closer to achieving your goal.
    Goals for phase 3
    1. To be able to jog continuously for 10 minutes
    2. To understand the importance of the non-running elements of your training
    How you might feel during this phase
    The volume of the workload has increased, and although it’s a positive lifestyle change, you might be surprised at the far-reaching impact it has on the other areas of your life. Work, sleep, nutrition, and family are all affected. Adjustments and shifts in lifestyle take time. Persevere, and have faith that it will all fall into place as it should.
    Phase 3 Programs
Week 9
Building
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Do this 7 times
Cool-down:Walk 5 min.
Total time: 59 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 4 min.Walk 1 min. Do this 6 times
Cool-down:Walk 5 min.
Total time: 40 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 4 min.Walk 1 min. Half Marathon: Repeat this for 5 mi. or 8 km. Full Marathon: Repeat this for 9 mi. or 14.5 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
Week 10
Moderate, recovery
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 8 min.Walk 1 min. Do this 4 times
Cool-down:Walk 5 min.
Total time: 46 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Do this 5 times
Cool-down:Walk 5 min.
Total time: 40 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Half Marathon: Repeat this for 4 mi. or 6.5 km. Full Marathon: Repeat this for 7 mi. or 11 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
Week 11
Building
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 10 min.Walk 1 min. Do this 4 times
Cool-down:Walk 5 min.
Total time: 54 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Do this 5 times
Cool-down:Walk 5 min.
Total time: 45 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 6 min.Walk 1 min. Half Marathon: Repeat this for 6 mi. or 10 km. Full Marathon: Repeat this for 10 mi. or 16 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
Week 12
Easy, recovery
Mon.
Off
Tues.
Warm-up: Walk 5 min.
Jog 8 min.Walk 1 min. Do this 3 times
Cool-down:Walk 5 min.
Total time: 37 min.
Wed.
Off
Thurs.
Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Do this 4 times
Cool-down:Walk 5 min.
Total time: 34 min.
Fri.
Cross training
Sat. Long-Run Day
Warm-up: Walk 5 min.
Jog 5 min.Walk 1 min. Half Marathon: Repeat this for 5 mi. or 8 km. Full Marathon: Repeat this for 8 mi. or 13 km
Cool-down:Walk 5 min.
Sun.
Walk 20-30 min.
    Coaching tips: Put the non-running pieces of your puzzle in place
    It’s simply not enough to complete your three workout sessions each week. You need to create a positive framework that supports your goals. Here are some tips to remain healthy, rested, and upbeat throughout the 26 weeks of your training:
    • Look forward to your recovery weeks. The decreased workload and volume will give you the mental boost and confidence to tackle the increases during the building weeks.
    • Try to incorporate a cross-training day into your workout pattern. Besides being relaxing and fun, cross training provides you with the opportunity to improve core strength that will help prevent injuries as your body adjusts to the impact of running and walking.
    • A relaxed Sunday walk is a great way to recover from your weekly long run on Saturday. Walking keeps the circulation flowing and helps your legs to recover.
    • Make sure you work on your flexibility. Walking and running shortens the tendons and muscles, especially in your calves and hamstrings. Stretching before and after your workouts will ensure better recovery and help to prevent injury.
    • Measure the distance of your runs. You will notice in the training program that we have included suggested times as well as specific distances in both kilometers and miles. Take a drive, and measure some of your running routes by