Many of you may think that running more than 5 miles is impossible and just plain crazy. MVP's first timers guide will help you conquer those 13.1 miles.
Training for a half or full marathon is an amazing workout. However, it isn't the only form of exercise you should be doing. To prevent yourself from getting injured and to help you become a stronger runner it's important to include some cross-training in your routine.
When running you're generally in the same position the entire time. That means that even though your quads and glutes are being worked, your hips, hamstrings, core, and upper body are generally left out.
MVP Fitness Miami teaches has a plan designed to help runners strengthen their weak areas, like the arms, chest, and back. Having a strong core and upper body takes some of the exhaustion off your legs. Our plan incorporates balance drills and run-specific exercises like running arms (mimicking the running position carrying light weights but staying stationary) to improve performance.
In general, try to do at least 2 days of strength training each week for upper and lower body. Also, it's very important to incorporate plenty of stretching... whether it's a yoga or pilates class a minimum of 3 times per week. Try swimming, cycling or any low-impact cardiovascular activity once a week for 30 to 45 minutes as a way to improve your endurance (and burn calories) without stressing your joints.
Below is a cross-training plan that will help get you started. Simply follow our 9 week plan and you'll be ready to lace up for that half-marathon before you know it. You Can Do It! See ya at the finish line!!!
IF YOU CURRENTLY RUN LESS THAN 15 MILES PER WEEK (OR NONE AT ALL)... YOUR PLAN STARTS HERE!
WEEK 1
MON: Run 2 mi.
TUES: Rest
WED: Cross-train
THURS:Run 2 mi.
FRI:Cross-Train
SAT: Yoga
SUN: Run 2
WEEK 2
MON: Run 3 mi.
TUES: Yoga
WED: Cross-train
THURS:Run 3 mi.
FRI:Cross-Train
SAT: Rest
SUN: Yoga
WEEK 3
MON: Run 3.5 mi.
TUES: Yoga
WED: Cross-train
THURS:Run 3.5 mi.
FRI:Run 2.5
SAT: Rest
SUN: Yoga
WEEK 4
MON: Run 4 mi.
TUES: Yoga
WED: Cross-train
THURS:Run 4 miles
FRI:Run 2.5
SAT: Rest
SUN: Yoga
WEEK 5
MON: Run 5 mi.
TUES: Yoga
WED: Cross-train
THURS:Run 4 miles
FRI:Run 2.5.
SAT: Rest
SUN: Yoga
WEEK 6
MON: Run 5.5 mi.
TUES: 30 min- 1 hour Stretching
WED: Cross-train
THURS:Run 4 miles
FRI:Run 3
SAT: Rest
SUN: Yoga
WEEK 7
MON: Run 6 mi.
TUES: 30 min- 1 hour Stretching
WED: Cross-train
THURS:Run 6.5miles
FRI:Run 3 miles
SAT: Yoga
SUN: Run 8
WEEK 8
MON: Run 7 mi.
TUES: 30 min- 1 hour Stretching
WED: Cross-train
THURS:Run 7.5 miles
FRI:Run 3
SAT: Yoga
SUN: Run 10 miles
WEEK 9
MON: Run 8 mi.
TUES: Yoga
WED: Cross-train
THURS:Run 8.5miles
FRI:Run 3 miles
SAT: 30 min- 1 hour Stretching
SUN: Run 13.1
* Cross-Training Days: Do 20-30 minutes of non-impact cardio such as swimming, cycling, or elliptical. Also focus on strength training for your core and lower body (try lunges, squats, planks, and push-ups)
Jeozette & Marivel
Certified Personal Trainers & Wellness Consultants
MVP Fitness Miami
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