Sofa to 1/2 Marathon in 65 Days Part 7

Today is an 8 mile run day.  Why cut back on the miles?  To prepare you for next Sunday’s 13 miler.  It’s the trial run.  Some say you don’t need to get in a 13 mile run before running a half.  If you want to swap that day out for 10 miles, go ahead.  Most full marathon training schedules only go to a 20 miler, but I feel that if you are feeling good then go for it – and time it.  It will give you that much more satisfaction for completing your 1/2 marathon in a couple of weeks AND for setting a new personal best on that day.  The adrenaline, crowd energy, and co-runners will push you faster than you run in your training runs.  Guaranteed!

This week: (days 47-53)
Monday – off
Tuesday – 3 miles
Wednesday – 5 miles
Thursday – off
Friday – 4 miles 
Saturday – 2 miles
Sunday – 13 miles (don’t worry if you walk most of this.  Try to run as much as you can)


A peek ahead to next week: (days 54-60)

Monday – off
Tuesday – 2 miles
Wednesday – 4 miles
Thursday – off
Friday – 4 miles 
Saturday – 2 miles
Sunday – 8 miles (don’t worry if you walk most of this.  Try to run as much as you can)

Sofa to 1/2 Marathon in 65 Days Part 6

Oh no!  I’m late for this post.  What to do when you don’t have a schedule – wing it.
-run your favorite distance
-run your fastest mile
-run your furthest distance
-run your favorite course
-cross train
-do anything just don’t skip a day because one will turn into two, then three and then you’re back on the sofa


This week: (days 33-39)
Monday – off
Tuesday – 2 miles
Wednesday – 4 miles
Thursday – off
Friday – 4 miles 
Saturday – 2 miles
Sunday – 10 miles (don’t worry if you walk most of this.  Try to run as much as you can)


A peek ahead to next week: (days 40-46)

Monday – off
Tuesday – 2 miles
Wednesday – 4 miles
Thursday – off
Friday – 4 miles 
Saturday – 2 miles
Sunday – 8 miles (don’t worry if you walk most of this.  Try to run as much as you can)

Sofa to 1/2 Marathon in 65 Days Part 5

The weather is finally breaking – woot woot!  There goes the last excuse for getting off of the couch and getting moving.  Don’t worry if you are not fast.  Fast is relative.  Just move.

If you are a seasoned runner and you haven’t started training yet, but you have been running, there is

still time for you to jump on this schedule and complete a half marathon on April 18, 2015.

This week: (days 26-32)
Monday – off
Tuesday – 2 miles
Wednesday – 4 miles
Thursday – off
Friday – 3 miles 
Saturday – 2 miles
Sunday – 8 miles (don’t worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 33-39)
Monday – off
Tuesday – 2 miles
Wednesday – 4 miles
Thursday – off
Friday – 4 miles 
Saturday – 2 miles
Sunday – 10 miles (don’t worry if you walk most of this.  Try to run as much as you can)


Sofa to 1/2 Marathon in 65 Days Part 4


You can do this!  Starting is the hardest part, but I promise it gets easier.

If you miss a day the best thing to do is forgive yourself and get back on track.  It’s OK to miss a few.  Just don’t miss most.  If you are sitting at work and you skipped your morning run try to get in a brisk walk on a break.  Find a hallway or a staircase and get your heart pumping.  You don’t need to break a sweat to be doing something great for your body.  Just get moving.

If 5 days of running is too monotonous for you, then mix it up with a Freakin Fabulous Friday.  Get in 30 minutes of your favorite exercise. Swim, bike, lift, go to a group fitness class.  Here’s what Runner’s World says about adding cross training to your routine

“It builds strength and flexibility in muscles that running doesn’t utilize. It prevents injury by correcting muscular imbalances. And the variety prevents boredom and burnout.”


This week: (days 19-25)
Monday – off
Tuesday – 2 miles
Wednesday – 3 miles
Thursday – off
Friday – 3 miles
Saturday – 2 miles
Sunday – 7 miles (don’t worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 26-32))
Monday – off
Tuesday – 2 miles
Wednesday – 4 miles
Thursday – off
Friday – 3 miles 
Saturday – 2 miles
Sunday – 8 miles (don’t worry if you walk most of this.  Try to run as much as you can)

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