Abs Extension
What do you think of my half-marathon training schedule?
mon. – 3 miles doing HIIT (triceps/hips/abs)
tues – 3 easy miles
wed – rest or crosstrain
thurs – run 3 miles, bike 7.5 miles (abs, leg extensions)
fri – rest
sat – run 6-9 miles
sun – rest
(strength training varies week to week)
started training june….half-marathon is dec. 2nd…
my knees aren’t the best…i think that’s the only thing holding me back from running faster and longer…need to overcome that pain and just do it… what do you think? schedule good enough? I would like to be able to run 8 min miles the whole time…any suggestions to improve? Thx
You definitely need to increase your distance. Pick a day for your distance run, and add 10% to it each week, cutting back a bit on the 3d week. In the middle of the week, have your run about 1/2 of what the long run is. You should run a minimum of 11 miles about 2-3 weeks before your race. If you can get it up to 13,14,15–that would be even better.
As for your knees, stay off concrete! If you can get to some trails, do as much training as you can on the trails. If not, try running on tree lawns or the berm of the road as you can, or on asphalt, which is softer than concrete. Work on strengthening your quads and hams to give your knees support. Also, if you can (and if you are a minor, check with your parents/guardians)chondroitin/glucosomine and also fish oil can help.
Abdominal Exercises : Roman Chair Hyper-extension Abs Exercise
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