By Cindy Posey | February 12, 2008
With the Country Music Marathon coming up at the end of April, I am moving on from the 10K Training Program and focusing on a twelve week half marathon training program. I was happy to complete the 10K training within a 3 month period even though the plan was for 2 months. Slow and steady is my main objective! I checked out a few plans and decided that Hal Higdon’s novice program is the best fit for me. He incorporates cross training and strength training into the routine. His plan is written in calendar form where I can write in the date after I complete a routine. As with the run/walk program and 10K training, I shift around workouts and readjust based on what is happening in our life.
Here’s how the week turned out:
Sunday: 10 minute morning routine that included squats, jumping, pushups, crunches, stairs, walking and jogging in place. I participated in an advanced step aerobics class. I’ve attended classes in the past and could pick up the steps. This class was great. I looked like I had two left feet, but the instructor had a variety of steps and combinations that were fun and inventive. I look forward to going back and learning the full routine.
Monday: 10 minute walking routine using Leslie Sansone 3 minute video
Tuesday: 10 minute running routine with squats and lunges. I completed a dumbbell training routine at home.
Wednesday: 10 minute walking, jump roping, and running in place.
Thursday: 10 minute warmup/routine on an Cybex Arctrainer. With Nautilis Weight Machines, I completed the following exercises in 3 sets/12 reps:
- Back Extension 85lb
- Pec Dec Fly 50lb
- Vertical Chest 50lb
- Leg Press 185 lb
- Abductor 85lb
- Adductor 50 lb
- Leg Curl 50lb
- Leg Extension 65lb
- Tricep Extension 20 lb
- 5 Pull Ups (with pullup machine which displaced 125lbs)
Abdominal work included standing crunches and side bends with a Freemotion machine(20lbs added) and 36 incline crunches.
Friday: 3 mile walk with friend.
As for matching Hal Higdon’s first week of training, three of the workouts fit into the 1st week. I must increase my running in order to be prepared for the half marathon. My goal is to run at least 7 or 8 miles of the 13.1. Next week, I plan on matching all week 2 routines. They are the same as week 1, so the shift to week 3 will determine if I am capable of the increase in mileage when routines increase in distance.
The ten minute routines are a nice way to start the day. I don’t wake up earlier. I make it a priority to effectively schedule my morning routine and the benefits have been great. With the addition of 10 minutes, I added 40 minutes of heart pumping, blood flowing, mind focused activity to the week–that’s a full workout. I discuss the importance of 10 minutes in the 3rd edition newsletter. The newsletters provide challenging, yet simple tips to develop habits and stay motivated. Join now!!!
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