Since you\u2019ll be doing a high volume of exercise, eating the right foods with fuel your performance and recovery. It\u2019s really important. Forget about \u201ccutting out carbs\u201d. You\u2019ll need them. Trust me.<\/p>\n
You see, you\u2019re training to improve your performance.<\/p>\n
![\"kate](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/01\/MoreHalfKate-199x300.png\")
<\/p>\nthat’s me racing celebrities<\/p>\n<\/div>\n
And personally, this is why I workout.<\/p>\n
You are competing against yourself, to do better. To improve your body. To get stronger. To become more awesome.<\/p>\n
And ultimately, you become more confident in the process.<\/p>\n
That\u2019s what this is all about.<\/p>\n
It\u2019s not about fat loss. Or weight loss.<\/p>\n
Sure, that\u2019s a great bonus, if it happens. \ud83d\ude42<\/p>\n
Improving your performance should be your #1 goal and focus.<\/strong><\/p>\n Now we\u2019ve got that out of the way\u2026<\/p>\n Here\u2019s the problem with most traditional long distance running programs\u2026<\/p>\n You just run miles, miles and more miles at one slow and steady pace.<\/p>\n It\u2019s overkill.<\/p>\n And you\u2019re far more likely to get hurt in the process.<\/p>\n The idea behind my breakthrough program is to get stronger and condition your body in the RIGHT way <\/em>so you can avoid losing muscle and getting injured in the process.<\/p>\n Why is this new program more effective than traditional programs?<\/strong><\/p>\n Excellent question!<\/p>\n 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.<\/p>\n You see, if you ONLY do running workouts, you\u2019re more likely to lose muscle in the process.<\/strong> And that\u2019s bad news for your metabolism.<\/p>\n That\u2019s why my program is a hybrid of sprinting, high intensity intervals, MRT strength workouts, plus hill and trail running.<\/p>\n Why so much sprinting? Aren\u2019t you supposed to run long and slow?<\/em><\/strong><\/p>\n Another great question.<\/p>\n Here\u2019s the thing\u2026<\/p>\n When you sprint, you are pushing your anaerobic lactate threshold higher. The science behind this is complex, so let me explain\u2026<\/p>\n Your body produces energy from stored glycogen via 3 different metabolic systems:<\/p>\n Please note: when using System #1 and #2, oxygen is NOT present. That means \u201canaerobic exercise\u201d and there are by-products of energy production (like lactic acid). Just something important to keep in mind.<\/p>\n Also known as the ATP-PC or creatine phosphate pathway, this system is the fastest and most powerful for producing energy.<\/p>\n Short high intensity bursts of cardio type exercise lasting between 20 to 30 seconds with adequate recovery time between bursts.<\/p>\n Example: 20-30 second sprint.<\/p>\n 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.<\/p>\n Example: Push yourself hard for 60 seconds on a bike, rower or treadmill with 1-3 minutes of recovery.<\/p>\n 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.<\/p>\n 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.<\/p>\n Example: Running at a steady lower intensity pace for 30-45+ minutes.<\/p>\n You can go for hours<\/strong> 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.<\/p>\n As you can see, during a half marathon you want to use your aerobic system for as long as possible, right?<\/p>\n Nope.<\/p>\n In fact, that\u2019s where most training programs go wrong.<\/p>\n You want to focus on training your Intermediate System (System #2).<\/strong><\/p>\n Here\u2019s why:<\/p>\n – It increases your aerobic capacity. You\u2019ll be able to run faster and it will feel easier!<\/p>\n – Your body will become more efficient at clearing lactate out of your system<\/p>\n – Increase the time to exhaustion (you can run longer!)<\/p>\n Plus, it reduces the risk of overtraining, since the workouts are usually much shorter.<\/p>\n Sounds good, right?<\/p>\n Now, if you start too fast on\u00a0race day, you\u2019re in trouble. Why?<\/p>\n You will deplete your glycogen stores very quickly. Remember, it takes 1-4 minutes for this system to recover \u2013 if you\u2019re in good shape.<\/p>\n That\u2019s why you need to work hard during training to bump that threshold up as high as possible (everyone is different).<\/p>\n During a half marathon, I run at a pace just below my lactate threshold<\/strong> — the point where the buildup of lactic acid exceeds the ability to remove it.<\/p>\n So you\u2019re probably wondering\u2026<\/p>\n What does your weekly training program look like?<\/em><\/strong><\/p>\n Here\u2019s a sneak peek:<\/p>\n Monday: Cross Training<\/p>\n Tuesday: Easy Run<\/p>\n Wednesday: Cross Training<\/p>\n Thursday: Sprints\/Hill run<\/p>\n Friday: REST<\/p>\n Saturday: Long Run<\/p>\n Sunday: REST<\/p>\n As you can see, there are 3 specific high intensity workouts, designed to train your Intermediate System. The Easy Run is light \u201caerobic workout\u201d. 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\u2019s aerobic too.<\/p>\n The weekly long run is simply a mind game. Survive and finish. It will give you the confidence to rock it on race day!<\/p>\n Now, if you\u2019re feeling totally pumped and ready to sign up for a half marathon\u2026<\/p>\n The good news is\u2026<\/p>\n And since I\u2019m running a half marathon today, to celebrate I\u2019m putting my ultimate half marathon training program up for grabs for the next 24 hours!<\/p>\n 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.<\/span><\/a><\/strong><\/span><\/p>\n And it\u2019s certainly worth much more than that.<\/p>\n Heck, I wish I had created this program before I followed the regular traditional training programs years ago.<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\nSYSTEM #1: IMMEDIATE SYSTEM<\/strong><\/h2>\n
SYSTEM #2: INTERMEDIATE ENERGY \u00a0\u00a0<\/strong><\/h2>\n
SYSTEM #3: AEROBIC SYSTEM<\/strong><\/h2>\n
So wouldn\u2019t you just train your aerobic system?<\/h3>\n
![\"The_Ultimate_Half_Marathon_Training_Plan_01](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/11\/The_Ultimate_Half_Marathon_Training_Plan_01-1-200x300.png\")
<\/a><\/p>\n