At the end of this program, I will be conducting a virtual 1/2 marathon through my facebook page. It will be held on the weekend of May 24 - 25. The virtual race will be held as a celebration of the completion of this program and my 40th birthday. For those that live in my area, I will be trying to coordinate a group event. Just a preset course with all of us there to support one another. There will be either tshirts or 1/2 marathon stickers given to a select number of participants. Talks are still going on as to which item and how many participants. Information concerning the "race" will be shared on my blog and on the events section of my facebook page in the coming weeks.
Before sharing anything one thought they would share why a 1/2 marathon was chosen. First, this is my year of the 1/2s. Second, it is a long distance but not as far as others. And Third, who doesn't like to challenge themselves. Show yourself that you can do this! That anything is possible when you put you mind to it. Because when it comes down to it ... you versus a 1/2 ... is you versus you.
Which you are you gonna let win?
Here are a few of the rules/points set out on the program by the author and published on the www.jeffgalloway.com ........
1. Not recommended that first time 1/2 marathoners try for a time goal. Do the first to finish, running/walking at a comfortable training pace.
2. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long run is not this long, then gradually increase your long run to this distance before starting this program.
3. Walkers and runners should pace themselves. There should be no huffing and puffing - even at the end.
4. Run-walk-run ratio should correspond with pace used (runners).
8 min miles ... run 4 min/walk 35 seconds
9 min miles ... 4 min run - 1 min walk
10 min miles ... 3:1
11 min mile ... 2:30:1
12 min mile ... 2:1
13 min mile ... 1:1
14 min mile ... 30 sec run/30 sec walk
15 min mile ... 30 sec run/45 sec walk
16 min mile ... 30 sec run/60 sec walk
5. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing.
6. It is fine to do cross training on M, W, F if you wish. There will be little benefit to your running/walking in doing this but you'll increase your fat burning potential.
7. Have fun!
+++++Please note there are other rules/points listed on the website!
MY OWN ADDED INFORMATION ..... please make this schedule work for you. It is set out from Monday through Sunday with runs on T, Th, and Sunday. If those days don't work for you switch them up. No matter what type of workout or program you are choosing to do ... running, crossfit, P90x, turbo fire, body pump ... it must work for you and your schedule. This is a learning experience. Ebbs and flows are to be expected. Trust me topping the hills is great but there are a lot of deep dark valleys on this journey!
Week 1 (runners and walkers)
Monday OFF
Tuesday 30 minute run
Wednesday OFF
Thursday 25 minute run
Friday Easy walk
Saturday OFF
Sunday 3 Miles
Will share week 2 next Saturday with you! Also, for those on facebook, the information will be shared in the notes section of my page. Also, keep a look out for information concerning the race in upcoming posts! Can't wait to hear about everyones journey and really hope that some local friends want to join in on the "fun".
Here is wishing you a wonderful Week 1!
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