Missy Kane s Guide to. Getting On Track. for the Covenant Health Half Marathon. (Includes training options for Full Marathon and 5k)

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1 Missy Kane s Guide to Getting On Track for the Covenant Health Half Marathon (Includes training options for Full Marathon and 5k)

2 Missy Kane Covenant Health Fitness Promotions Coordinator Training for a half marathon is a lofty goal but doable for most people. Here s how to get started: Check with your physician to make sure your body is ready for training. Set a goal, whether it s completing a particular race, improving your time, or running more and walking less. Take advantage of the rest days incorporated into this book. It is important for your body to have time to repair itself after strenuous endurance exercise. Training programs for endurance sports should always include exercise to strengthen the whole body (not just the legs and feet). Check out the core exercises on pages Going it alone is hard, so it is best to find some co-workers, friends, or family to help you along the way. The Knoxville Track Club has weekly training runs/walks go to or for a schedule. Covenant Therapy Centers offer evaluations for runners and walkers that will help you prevent injury or give you guidance in treating the aches and pains that may be holding you back. For details and cost of the evaluation, visit covenanthealth.com/evaluation. It s important to do more than just walking or running when training for a half marathon. Find ways to strengthen your whole body to increase your chances for a strong and safe finish: Check out my Fit and Fun exercise show on East Tennessee PBS, weekdays at 7 a.m. There are many great gyms and fitness clubs in the area. Consider joining one to take advantage of fitness classes and weight training. Find out about Covenant Health s Fort Sanders Health and Fitness Center at Visit to keep up with how our team s training. They are getting fit and losing weight the healthy way! Visit my website and facebook page for more fit tips and events. Note: These workouts are just suggestions. Include some of your own ideas or workouts along the way. I ve placed an icon where there are additional training options for those who want to increase their time or distance to meet a goal of finishing a full marathon of 26.2 miles. If you are training for a 5k, simply use the first 4-6 weeks in this guide. If you are a beginner, you don t really need to do over 3-5 miles. If you are participating in a team relay, use the first 5-6 weeks of this guide to prepare for around 6 miles. How to Use this Book 2 1

3 WEEK 1 Monday: Go out and find a track or marked area that you know is 1 mile. After a 5-minute warm up of walking a little and some range of motion exercises, walk/jog 1 mile at your normal pace and time yourself. This will give you a base point to see what a good pace for you is now. We ll check your pace again in a few weeks. Walk another ½ mile to cool down and stretch. Add a one-mile warm up before and a two-mile cool down afterwards. Tuesday or Wednesday: Easy 20 minutes of aerobic walk, bike or Fit and Fun exercise, plus some easy strength work. (See core exercises on pages 10-13) Thursday or Friday: Your choice minutes of exercise - aerobic/strength, etc. Saturday: Go a little farther than you have before. This might be 2 miles. Just do it at a normal pace. If you have a higher fitness level already, then make this 3-4 miles at an easy pace. Afterwards, stretch and add 3-4 minutes of ab curls or planks. Go 4-6 miles. Don t forget to stretch when you re done. WEEK 2 Monday: Intervals - Warm up 2-3 minutes and add in some range of motion exercises, then walk/jog/run 1-2 miles (or 3 if you ve already been training). Start off easy for 2 minutes, then alternate 1 minute at a quicker pace with 1 minute at an easy pace 4-6 times (6-8 times for more advanced folks), then cool down. It s good to mix up your pace and also to make a harder effort where you are burning more calories and pushing yourself a little more than usual. Tuesday: Give your body a day to rest and recover. Drink more water this week! Wednesday: 30 minutes of core strength work (like Covenant Health Bodyworks, my Fit and Fun show, or a fitness class at a gym). Thursday: 30 minutes of aerobic exercise - walk, jog, bike, etc. Friday: Rest. Saturday or Sunday: Another long effort, adding a mile to last week s greatest distance. Combine 2 easy minutes at a time with 3-4 at a moderate pace. 5-7 miles. Afterwards stretch, then 5-10 minutes of core exercises. Monday: Steady walk/jog. Warm up and walk at an easy/normal pace for ½ mile, then go at a faster, steady pace for ½ mile (5-8 minutes), then an easy ¼ mile. Repeat the faster half mile and cool down by walking a little and stretching. Do a set of planks/ab work and wall sits for 2 minutes. If you re ready, you may up the pace and add in a one-mile cool down at the end. Warm up longer, do 4, ½ mile pick ups and cool down 1-2 miles. Tuesday: Easy day or just strength work with a good video, Fit and Fun, or a gym class for about 30 minutes. Wednesday & Friday: Take the day off from exercise. 4-5 miles at an easy pace Thursday: 30 minutes of cardio (maybe try elliptical or stationary biking). Saturday: Up your long effort again by ½ mile or a mile. This means beginners will go 4-5 miles and those in more advanced training go 5-7 miles. 6-8 miles WEEK 3 Sunday: You choose what you ll do today. Just get your body moving! 2 3

4 Monday: Repeat week one of your first workout, timing yourself on a faster mile after you warm up. Afterwards, cool down a little longer than you did on that first day, then a good stretch. Do the same, and then repeat another mile or even two. Tuesday or Thursday: minute class that mixes up your workout, like part cardio/part strength work. The Fit and Fun show is a good option for this, plus more walking, or a one-hour Bodyworks class. Wednesday: 2-3 mile walk/jog (if you are trying to add in a little jogging, just shuffle instead of taking long strides). Try walking 3-5 minutes, then jogging for 45 seconds in between walks). 5-6 miles WEEK 4 Friday: Take the day off. Saturday: If you have been upping your distance every week, this week keep it to the distance you did last week (5-8 miles). Same, or if you re really tired, go even shorter than last week s effort. Sunday: Your choice of easy exercise. Take a walk with the family, or maybe ride a bike. WEEK 5 Monday: Repeat an interval workout (alternating fast and slow paces). This time warm up, then try mixing 90 seconds at a pick up pace with 90 seconds at an easier pace. Beginners do this 3-4 times, advanced 4-6 times. Remember to cool down easy and stretch. Intervals 6-8 times. Then cool down with an easy effort and stretch. Tuesday: 45 minutes of any type exercise you choose. Wednesday: Take a shorter walk or jog of 1½ 3 miles, but do it at a good, strong pace. 4 miles Thursday or Friday: Take one day off and do 30 minutes strength/core work and stretch on the other day. Saturday: Your longest effort. Beginners miles at a moderate pace, 8-10 miles for more advanced walkers/runners miles Sunday: Recovery day, or make-up day if you had to miss training time this week. Monday: Do 1-2 miles easy then 1½ -2 miles at a faster pace, then ½-2 miles easy. Tuesday: Strength class day, exercise with Fit and Fun, or make up your own 30 minutes of exercise. Wednesday: 45 minutes of something aerobic. One hour Thursday: 20 minutes of a walk/jog, and 20 minutes of strength work or a class. Friday: Rest or make up day. Saturday: 8-9 miles, moderate pace (10-12 for advanced) miles WEEK 6 Sunday: You may take the day off, or exercise at an easy pace. 4 5

WEEK 7 WEEK 8 Monday: Go back to the workout you did on the very first day of your training. Start with a warmup and then time yourself for one mile at a brisk pace.

3-4 miles, or 2 harder miles Tuesday: 30-minute class that s part aerobic, part strength. Wednesday: An easy 30-40 minutes of walking/bike, etc.

5 WEEK 7 WEEK 8 Monday: Go back to the workout you did on the very first day of your training. Start with a warmup and then time yourself for one mile at a brisk pace. I bet you are really a lot more fit now! Cool down, then do another minute walk/jog, or advanced folks do two times at a strong paced mile. 3-4 miles, or 2 harder miles Tuesday: 30-minute class that s part aerobic, part strength. Wednesday: An easy minutes of walking/bike, etc. Thursday: Your choice of workout 5-6 miles Friday: Take the day off from training. Saturday: Long effort if you still need one. Beginners go 9-10 miles. Advanced go miles Sunday: Easy exercise day Monday: minutes walk/jog. Throw in 6-8 pick-ups, increasing your pace for 45 seconds between 1-minute segments at your easy pace. Cool down and stretch. Tuesday: Strength work for 30 minutes, or a class. Wednesday: 45 minutes of light aerobics. Thursday: Your choice. Friday: Take the day off from training. Saturday: If you have already done 10 miles in training, then back off to 8. If you have not done more than 8 miles, do a 10-miler. (If you really want to do 11 or 12 you can, but just make sure you rest up more 6-10 days before your event) miles easy paced today, and if you need to split it up you could do 7-8 in the morning then later do 7-8 miles. Sunday: Rest and recovery day (a great day for more stretching). If you have already gotten in 9 miles or more safely and are injury-free, you should be ready for a half marathon. Take the week easy by cutting last week s workout in half. I d skip any weight training, etc. Monday-Wednesday: Easy 20-minute sessions. Thursday-Friday: Take the day off from training. Saturday: Just an easy warm up today. Sunday: Race day! WEEK 9 Repeat week 8, then add a long effort of miles at an easy pace. Training suggestions for the full marathon continue on page

Extra Weeks for Full Marathoners WEEK 10 17-19 miles (split them up if you need to, taking 9 or 10 miles in the morning and 9 or 10 in the afternoon or evening).

WEEK 11 Monday, Wednesday, Friday One day take 5 miles at a strong pace, one day take an hour at an easier pace, then one day do 7 miles at an easy pace.

WEEK 12 Monday, Wednesday, Friday - One day go 2 miles at an easy pace, another day 1½ miles quick and 2 miles easy, another day go 5-7 miles.

6 Extra Weeks for Full Marathoners WEEK miles (split them up if you need to, taking 9 or 10 miles in the morning and 9 or 10 in the afternoon or evening). This week do one good interval workout, and 2 other min workouts. WEEK 11 Monday, Wednesday, Friday One day take 5 miles at a strong pace, one day take an hour at an easier pace, then one day do 7 miles at an easy pace. Thursday and Sunday minutes of strength work. Weekend One effort at an easier pace for miles, but halfway through take 3 miles at a faster race pace. WEEK 12 Monday, Wednesday, Friday - One day go 2 miles at an easy pace, another day 1½ miles quick and 2 miles easy, another day go 5-7 miles. Tuesday and Thursday - Easy workouts with weights, 15 minutes each. Saturday - Long effort of miles. Plan ahead with water/food stops and a good course. Sunday Rest and recovery day. WEEK 13 At this point, you should back down your training for two weeks. Go half the distance of last week, with a longer effort of just 6-8 miles at an easy pace. Good luck - and resist the urge to start off too quickly! Pace yourself! Enjoy the day! Setting goals is a great way to stay motivated when training for a race. Think about what goals you d like to reach and write them down! 8 9

7 WARM UP It s good to move your body around for 3-5 minutes with easy walking and knee lifts to get blood flowing before you increase your effort in your workout. Range of motion: Next, it is also good to do some range of motion exercises, like exaggerated slow arm circles, side-to-side trunk twists, and hamstring curls where you stand and pull up alternate heels toward your rear end. Do this back and forth a minute or so. CORE EXERCISE Bird Dog: This is good for the lower back. On all fours like a dog, lift an opposing arm and leg. Pointing your arm out in front of you (like a pointer dog), the leg on the opposite side of your body is held straight behind you extended. Hold 5-10 seconds then switch to the other leg/arm and do this 4-5 times. Planks: You can either do this on your forearms like you are in praying position, or up w/ arms extended, like a push-up position. Ideally you are one rigid straight line from toes to forearms, but you can make it easier by going to your knees instead of on your toes. You hold this straight position seconds. Rest a few seconds. Repeat 3-5 times. V Sit or Slow Bicycle: Seated on the floor, rock back a little back on the buttocks and put your hands on the floor behind you (bend forearms, or put your forearms on the floor). Extend both legs (or just one leg if you have a bad back) and hold seconds. Rest and repeat 4-5 times. Another version of this exercise: In the same basic position hold your upper body up at an angle and then slowly pump your feet like in a bicycle motion. Do this for seconds, rest few seconds, and repeat. Side Planks: Somewhat the same, but you are on your side with a bent forearm and lifting your body off the floor, feet stacked on top of each other, keeping the body in line. You are not off the ground much. You may lift your top arm up and away for a more challenging angle. Hold a few seconds, rest, and repeat. Training Site Resources: Check out for fresh training ideas, including local hiking trails, bike rides, maps and more! 10 11

8 Wall Sits: Good for quads or thigh muscles. Place your feet out from the wall, then slide your back down flat against the wall so you have a bent knee position (feet in line with knees away from the wall). You may not be able to go down to a 45-degree angle, but just sink to a level where you can hold your position for seconds. Slide up and rest a few seconds, then repeat 3-4 times. Calf stretch: With weight on one foot, stand on step or curb with the other foot and lower the heel below the top of the step or curb. Hold a minute, then slightly bend the higher leg and hold this position. The bent knee allows you to stretch the deeper soleus muscle inside your calf. STRETCHING AFTER WORKOUT Hamstring stretch: Have your weight on one foot and the heel of your other one up on a step or curb. Lean forward at the waist and feel the back hamstring stretched (but not painful). Hold a minute then switch. Quad Stretch: Stand on one leg (can be next to wall for balance) and grab the back of your heel on the bent leg. Your knee should be in line with your straightened leg. Pull the heel close to your buttocks. If it s too hard to do, you can do the same type of stretch on your side with your top leg bent and grabbing the back of your pants leg if you can t grab your heel. There are many other good stretching, strength (core), and warm up activities you can do, and you can insert your own or attend classes at your gym, exercise with my fitness show or check out an online video. These can all help your body achieve good muscle tone, strength, and range of motion that are also important to keep you healthy and injury-free

9 NOTES: See you at the finish line! 14 15

10 16 17 NOTES:

Eat smaller portions, 3-6 times a day eat until satisfied, not full. Eat more fiber try for 20+ grams per day.

11 Missy Kane s Weight Loss Tips Move more daily and wear a pedometer. Mix up your workouts with new activities or classes. Go long once a week with a 1-3 hour walk, hike, or bike ride. Eat smaller portions, 3-6 times a day eat until satisfied, not full. Eat more fiber try for 20+ grams per day. Learn more at these websites: Or call (865) Exercise with Missy on Fit and Fun, weekdays at 7 a.m. on ETPBS

#TEAMIVANKA TRAINING PLAN

JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to