16 weeks out!
FIRST - Congratulations!!!
You are going to officially join the elite group of approximately 2 million people who finish a half marathon annually in the United States.
More fun facts from Gitnux: there are 3% more women participants than men participants running marathons in the U.S.
The average finish time for marathon runners worldwide is 4 hours 32 minutes and 47 seconds.
Average U.S. men is 4:30:46
Average U.S. women is 4:59:36
Most marathon runners take 16-20 weeks to prepare for their race.
85% use GPS watches to track training progress
73% incorporate strength training into their routine
61 % run with a partner
15 .6 % enter as part of relay teams
66 % pursue personal records when they participate in races
These facts show that not only is the sport popular but also that it has become increasingly competitive over recent years due to its growing number of dedicated athletes who strive towards achieving personal bests each year.
Let's Go!
Step 1:
Get your shoes & other gear ready. (no cotton socks, correct hydration, etc.)
Follow St George Running Store, they always have great gear advice.
Get your friends to join you!
Or join meet up with the Running Group - click link below
Step 2:
Find a great 3 mile course - do a "race" on that course. Record all your data: pace, heart rate, how you felt. More details on a 30 minute time trial here. (Be ready to see improvement over the next 16-weeks!)
You may want to do *Lactate testing with PR Performance Lab, that will help you know your exact zones. More on that here.
Step 3:
Print the calendar - post where you can see it daily. Mark off each day you complete. Make notes of how each run feels!
If you train with a gps/running watch - program the trainings into the watch.
If you would rather have them"magically" show up on your watch, you can do that here.
Step 4:
Know this is a guideline - you do not have to follow it exactly. If you like long runs on Sundays - do it. If you like Speed work on Mondays, do it.
You can move things around to make it all fit in your life!
Step 5:
Know that PR Performance Lab is here for you!
If you want more personalized plan - book a 15 minute call
Need help with strength - join our 12-week strength & mobility program
Need help with an injury - schedule a Running Assessment in person or virtual
Want to increase your performance -schedule a Running Assessment in person or virtual
Need help dialing your exact zones - schedule a Lactate test
Need help with you nutrition - schedule a Hydration test
All the things!
Click here to join together in support each other there the training!
12-9 weeks out - 4:30 & 3:35
Looking for other paces?
(3:05, 3:15, 4:00, 4:15, 4:45 & 5:00)
You can find them HERE.
Save this page and come back often - as I get questions I will be posting them here to help everyone continue to learn from each other!
Need help with the strength training? We got you covered: Click picture
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