Ultimate Half Marathon Program

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So you want to run a half marathon?

Rock on!

There are many reasons to run a half marathon… yet running to finish, to survive, is at the core of every experience.

I know it’s on the “bucket list goal” for many people. And now it’s your chance to make this goal a reality.

So in just a minute, I’m going to show you how you can train for a half marathon and actually enjoy the experience, without spending hours running every day.

Now before we get into it today, I just want to get this out of the way so you don’t get the wrong idea.

If you’re running a half marathon to lose weight… I strongly suggest you change your goal and your mindset right now, before you even get started. Why?

Since you’ll be doing a high volume of exercise, eating the right foods with fuel your performance and recovery. It’s really important. Forget about “cutting out carbs”. You’ll need them. Trust me.

You see, you’re training to improve your performance.

And personally, this is why I workout.

You are competing against yourself, to do better. To improve your body. To get stronger. To become more awesome.

And ultimately, you become more confident in the process.

That’s what this is all about.

It’s not about fat loss. Or weight loss.

Sure, that’s a great bonus, if it happens.

Improving your performance should be your #1 goal and focus.

Now we’ve got that out of the way…

Here’s the problem with most traditional long distance running programs…

You just run miles, miles and more miles at one slow and steady pace.

It’s overkill.

And you’re far more likely to get hurt in the process.

The idea behind my breakthrough program is to get stronger and condition your body in the RIGHT way so you can avoid losing muscle and getting injured in the process.

Why is this new program more effective than traditional programs?

Excellent question!

The idea behind the cross training workouts is to strengthen your body, specifically targeting the muscles that you need to help you run better. And this will prevent injury.

You see, if you ONLY do running workouts, you’re more likely to lose muscle in the process. And that’s bad news for your metabolism.

That’s why my program is a hybrid of sprinting, high intensity intervals, MRT strength workouts, plus hill and trail running.

Why so much sprinting? Aren’t you supposed to run long and slow?

Another great question.

Here’s the thing…

When you sprint, you are pushing your anaerobic lactate threshold higher. The science behind this is complex, so let me explain…

Your body produces energy from stored glycogen via 3 different metabolic systems:

Please note: when using System #1 and #2, oxygen is NOT present. That means “anaerobic exercise” and there are by-products of energy production (like lactic acid). Just something important to keep in mind.

SYSTEM #1: IMMEDIATE SYSTEM

Also known as the ATP-PC or creatine phosphate pathway, this system is the fastest and most powerful for producing energy.

Short high intensity bursts of cardio type exercise lasting between 20 to 30 seconds with adequate recovery time between bursts.

Example: 20-30 second sprint.

SYSTEM #2: INTERMEDIATE ENERGY   

This is the glycolytic energy pathway, responsible for providing energy in exercises lasting 60 seconds all the way up to 4 minutes. This primarily comes into play during short, intense intervals of middle distance running and weightlifting. It will take one to three minutes to fully recover.

Example: Push yourself hard for 60 seconds on a bike, rower or treadmill with 1-3 minutes of recovery.

SYSTEM #3: AEROBIC SYSTEM

Commonly known as the aerobic pathway, this energy system is primarily active during easy to moderate exercise. Aerobic training involves getting the body more efficient at delivering blood to the working muscles, with oxygen present.

This system also improves your body’s ability to store and utilize glycogen (stored energy from carbs), which improves fat-burning efficiency inside your body.

Example: Running at a steady lower intensity pace for 30-45+ minutes.

You can go for hours using this energy system, because you have an unlimited source of fuel in your fat stores. Plus, the aerobic pathway can recover in a matter of seconds.

As you can see, during a half marathon you want to use your aerobic system for as long as possible, right?

So wouldn’t you just train your aerobic system?

Nope.

In fact, that’s where most training programs go wrong.

You want to focus on training your Intermediate System (System #2).

Here’s why:

- It increases your aerobic capacity. You’ll be able to run faster and it will feel easier!

- Your body will become more efficient at clearing lactate out of your system

- Increase the time to exhaustion (you can run longer!)

Plus, it reduces the risk of overtraining, since the workouts are usually much shorter.

Sounds good, right?

Now, if you start too fast on race day, you’re in trouble. Why?

You will deplete your glycogen stores very quickly. Remember, it takes 1-4 minutes for this system to recover – if you’re in good shape.

That’s why you need to work hard during training to bump that threshold up as high as possible (everyone is different).

During a half marathon, I run at a pace just below my lactate threshold — the point where the buildup of lactic acid exceeds the ability to remove it.

So you’re probably wondering…

What does your weekly training program look like?

Here’s a sneak peek:

Monday: Cross Training

Tuesday: Easy Run

Wednesday: Cross Training

Thursday: Sprints/Hill run

Friday: REST

Saturday: Long Run

Sunday: REST

As you can see, there are 3 specific high intensity workouts, designed to train your Intermediate System. The Easy Run is light “aerobic workout”. The Long Run day is an opportunity to practice for the race. Try out different fuelling options, clothes and get your mind prepared. And yes, that’s aerobic too.

The weekly long run is simply a mind game. Survive and finish. It will give you the confidence to rock it on race day!

Now, if you’re feeling totally pumped and ready to sign up for a half marathon…

The good news is…

And since I’m running a half marathon today, to celebrate I’m putting my ultimate half marathon training program up for grabs for the next 24 hours!

If you want the full 12 week half marathon training program, with day-by-day workout instructions, you can get it right here for $10.

And it’s certainly worth much more than that.

Heck, I wish I had created this program before I followed the regular traditional training programs years ago.

 

 

 

 

 

 

 

 

 

==> Grab my Ultimate Half Marathon Program for $10

Plus, you’ll also discover:

- Should you do carb loading before a race? (Not necessarily – in fact, loading up on pasta and bread the night before your race may slow you down on race day. See page 7)

- Top 5 clothing tips (this is a must read if you want to finish the race feeling good)

- The #1 piece of equipment you must use everyday to prevent injury (see page 10)

==> Grab my Ultimate Half Marathon Program for $10

But hurry.

Right now it’s priced low.

That won’t be the case forever.

So if you want it, grab it now while it’s fresh in your mind.

Have an awesome day!

 

Kate Vidulich

Exercise Physiologist

 

 

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