By Heather Hedrick
Signed up for a half-marathon and never convinced what you have got your self into? Absolute Beginner's advisor to Half-Marathon education: prepare to Run or stroll a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand creation to the area of working half-marathon, or shorter, race. recommended by means of the nationwide Institute for health and game, this e-book is choked with illustrations, notes on how one can remain influenced and find out how to educate with out discomfort. it's going to advisor you thru your marathon-training software and provide help to locate the suitable garments and footwear, hinder and deal with accidents and warm-up ahead of operating. whether you're jogging a shorter distance, this can be a valuable education guide. So run, or stroll, for your nearest book place and choose up a replica of ABG to Half-Marathon education this present day!
Read or Download Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race PDF
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Additional info for Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race
In the following space, contemplate and then document the obstacles that might prevent you from achieving your short, intermediate, and long-term goals, as well as your proposed solutions to overcoming those obstacles. Short-term goals Anticipated obstacles Proposed solutions 1a. 1b. 2a. 2b. 3a. 3b. Intermediate goals Anticipated obstacles Proposed solutions 1a. 1b. 2a. 2b. 3a. 3b. Long-term goals Anticipated obstacles Proposed solutions 1a. 1b. 2a. 2b. 3a. 3b. How Can You Track Your Progress? After you have set short, intermediate, and long-term goals, track your progress toward your goals.
Therefore, you are close to your goal and after several weeks of training, a 10 minute/mile pace is manageable and realistic. However, if your goal was to run the 10K in an 8 minute/mile pace, it might be wise to re-evaluate your goal and strive for the 8 minute/mile pace within the next two to three years. ■ Distance—How far you have gone in one walk/run or the entire week is critical information. The only way you will be able to determine if you are following the “5%–10% Rule” (do not increase your mileage by more than 5%–10% each week) is if you record your total distance and tabulate the change each week.
A sample day is posted at the top of each log to provide guidance and act as a reminder of how to record and track your daily food and beverage consumption. 3 Sample nutrition log. NUTRITION LOGS Goals for the week: BREAKFAST SAMPLE SugarMeat- X X SERVINGS Vegetable- XXX X X -Fat X X -Milk X XX -Fruit LUNCH • 2 slices of whole wheat toast (2 grains) • 1 t margarine (1 fat) • banana (1 fruit) • 6 oz. orange juice (1 fruit) • Chicken Caesar Salad – 2 oz. ) – 1 tb. caesar dressing (1 fat) • 2 breadsticks (2 grains) • 1 cup yogurt (1 milk) GrainXXX XXX DINNER • 3 oz.
Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race by Heather Hedrick