I am SO excited for my first half marathon in 5 years, so I ask you reader: you ready to run one, too?!
Running 13.1 miles is an amazing feat, but unlike a full marathon, the training doesn’t have to take over your life. I’ve actually broken it down into a simple 8-week plan, complete with cross training.
Most importantly: Injury prevention. Overuse is a big factor in running injuries, so switching it up is important! For this reason (and Shaun T, himself), I fell in love with Focus T25.
As a working mom, I don’t have the time to dedicate to training or much else. [Focus] T25 is a high intensity cardio and strength training program that lasts 25 minutes. There is a lot of focus on the core and agility- which are very important to running, as well as speed. The idea of FOCUS is repeated, always bringing me back to the point, and giving me an entire day of active recovery in the form of 25 minute stretch on Sunday is AMAZING!
T25 comes in Alpha, Beta, and Gamma, offering different fitness starting points and a way to level up the workouts- currently, I am working my last week of Alpha before starting Beta on Monday morning! Being that it is a 25 minute workout, I don’t have to mix in swimming (where would I even do that?!), biking (hellloooo more time away from home), or any other sort of mix-workout. While the kids nap, I get my 25 minutes of T25, and never need a babysitter to watch the kids, or even a stitch of gym equipment other than a yoga mat.
Cross-training is hugely important to rehabilitate injuries, improve fitness, promote recovery, enhance motivation, rejuvenate the mind and body during breaks from formal training, enjoy competing in other endurance sports, and even stay fit through pregnancy. And, to the benefit of injury prevention, cross-training can also prolong your running career.
This schedule is flexible.
If you’re feeling wiped out, split up Friday’s T25 workouts, or switch it up for a pick from the Vytas’ Yoga Studio, perfect for athletes (or athletes in training). You always keep at least one rest day a week- but just sitting on that day may leave you more sore. You need a break both physically and mentally- so take a short walk, or do a restful yoga stretch to decompress.
Ready to get started? Check out the plan below (Yes, you can print it out!) for your 8-week training plan for a Sunday half-marathon!focus t25 alpha half marathon training
Focus T25 Beta Half Marathon Training
The first 10 weeks of Focus T25 is the perfect start and finish for your half training. Both the build up and the taper of miles with the tougher workouts will not only build your endurance and create an amazing runner, but this combination will also give you amazing all-around fitness. So, whether you’re signed up or not, take this next 8 weeks, and run 13.1 miles and then push another 2, to show yourself YOU ARE WORTH THE WORK!