DAY

TOTAL MILES

SHORT NOTE

DESCRIPTION

REMINDER EXTRA

"1"

"3"

"3 mile run"

Welcome to day one of the Dick Beardsley Half Marathon Advanced Training Program. We’re going to kick the program off with an easy three mile run.

If you are over the age of 35, have a family history of heart problems or it has been over 5 years since your last physical, please check with your physician before undertaking this training program.

"2"

"5"

"5 mile easy run"

Since this is only your second day of training for the Dick Beardsley Half Marathon take it easy on your 5 mile run today.

"3"

"5-6"

"7 hill intervals"

"Today start with a 1.5 mile warm up run.  Find a hill that has an angle of about 30-40 degrees and is about 300-600m high.  Run up the hill for 60 seconds turn around and jog back to the start.  Repeat this process 7 times.  Once you are finished cool down with a 1.5 mile jog"

"4"

"5"

"5 mile easy run"

"Establishing routes will help you relax when you run.  Try the same 5 mile route that you ran earlier in the week.  Remember that this is a recovery run from yesterday's hill workout so keep it easy."

"5"

"5"

"5 mile run"

Your five-mile run today should be a little bit faster than yesterday. When you’re done do some sit-ups or crunches. This is something you’ll want to keep up throughout the program. They will help you with your breathing and help reduce the chance of getting a side stitch while running. Start with 25 and work your way up to 100-150, 4-6 days/week

"6"

"5"

"5 mile easy run"

"These medium length running days help keep your muscles in shape without over working them.  Don't try to cheat and increase your mileage or your pace too quickly, doing so can put you at risk of an injury.  Enjoy today's light 5 mile run."

"7"

"8"

"8 mile run"

"This is your first long run of the program, so find a comfortable and even pace.  Pushing hard doesn't equate to a better workout.  In fact, pushing too hard too soon can increase your chance of injury.  

"8"

"4"

"4 x 1 mile interval"                     

Start today’s workout with a good 15 minute warm-up jog. Run four 1-mile intervals at goal race pace with 2 minutes of jogging in between each mile. When you’re finished, do a 15-minute cool down.

"9"

"5"

"5 mile easy run"

Take today’s 5 mile run at a very easy pace. You’ll want to conserve your energy for tomorrow’s interval workout.

"10"

"4-5"

"8 x 1 minute hard interval"

You’re going to do some speed work today. Warm up for 15 minutes and then do eight 1-minute intervals at 5K pace. Jog for one minute between each interval. Don’t forget to cool down - I suggest jogging or walking briskly for 15 minutes.

"11"

"5"

"5 mile easy run"

For today’s 5 mile run, stick to one of your favorite paths, and don’t forget to think positive thoughts.

"12"

"0"

"rest"

"Today is a rest day.  Take some time to think about your goals for your upcoming half marathon. Jot these down and put them into a safe keeping place - you’ll want to take them out and review them frequently.

"13"

"3"

"3 mile easy run"

""Running on softer surfaces can help prevent injuries. For today's 3 mile run try a course in a nearby park or on a dirt trail."

"14"

"12"

"12 mile run"

"Just think, after today’s 12-mile run you’ll have almost completed a half marathon. Run this workout at an even pace and visualize yourself on the Dick Beardsley Half Marathon course.

"15"

"5"

5 mile easy recovery run.

Make sure you are keeping yourself well hydrated with water and electrolyte drinks!

"16"

"5"

"5 mile easy run"

Don't forget those sit-ups or crunches!

"17"

"5-6"

"8 hill intervals"

"Hill running builds strength and will help you get ready for any hills on the race course. Today start with a 1.5 mile warm up run.  Find a hill that has an angle of about 30-40 degrees and is about 300-600m high.  Run up the hill for 60 seconds turn around and jog back to the start.  Repeat this process 8 times.  Once you are finished cool down with a 1.5 mile jog"

"18"

"5"

"5 mile easy run"

"Remember you are building a base of miles so don't shrug off today's 5 mile run!  Begin the run at a comfortable pace and stick with it."

"19"

"0"

"rest"

"Today is a rest day, and you deserve it!  These days are important for your body to give it a chance to recover from the increased stress of training. Drinking lots of water on your days off will help your body clean out any toxins that have accumulated in your system.  It sounds gross but your urine should be almost clear."

"20"

"3"

"3 mile easy run"

Your 3-mile run today should get your legs loosened up before tomorrow’s 14-mile run. Take it easy!

"21"

"14"

"14 mile run"

This is your longest run of this program. Relax, I know you can do it! Just head out the door, put one foot in front of the other, think positive thoughts and keep going. It’ll be over before you know it, and just think - you’ll have completed more than a half marathon!

"22"

"4-5"

"4-5 miles recovery run"

 While you may feel like taking the day off after yesterday’s long run, it’s important to go for a run to loosen up your legs.

"23"

"6"

"6 mile run"

Try something different on your six-mile run today like speeding up slightly every other mile, but make sure your first and last miles are used for warming up and cooling down.

"24"

"6"

"5 x 2 minute hard interval"

You’re going to do some speed work today. Warm up for 2 miles and then do five 2-minute intervals at 5K pace. Jog for one minute between each interval. Don’t forget to cool down - I suggest jogging or walking briskly for 2 miles.

"25"

"5"

"5 mile easy recovery run"

These 5 mile recovery runs are great for recovering from a hard workout. Enjoy!

"26"

"0"

"rest"

"Today is a rest day. Don’t forget your sit-ups or crunches! Take some time to plan out and write up what you need to bring with you to your race."

"27"

"12"

"12 mile run"

"For today's 12 mile run start slowly and remind yourself to be patient during the run. Starting off slowly is the key to a successful half marathon and if you push it too fast too soon you’ll risk burnout. So it is important to practice this on your long run days!"

"28"

"3"

"3 mile recovery run"

"For today's run take it very easy and run on a softer surface like grass, dirt trails, dirt roads, or even a treadmill. It will feel great on your legs!

"29"

"7-8"

"5 x 1 mile interval"

"Today you will do a 15 minute warm-up followed by five 1-mile intervals at goal race pace with two minutes of jogging in between each mile. Cool down for at least 15-minutes.

"30"

"5"

"5 mile easy run"

Work out any soreness from yesterday’s workout with today’s 5 mile run. Remember to take it easy because tomorrow you have a hill workout.

"31"

"5-6"

"9 hill intervals"

"Today start with a 1.5 mile warm up run.  Find a hill that has an angle of about 30-40 degrees and is about 300-600m high.  Run up the hill for 60 seconds turn around and jog back to the start.  Repeat this process 9 times.  Once you are finished cool down with a 1.5 mile jog"

"32"

"5"

"5 mile easy run"

"Today you will do another 5 mile easy run. Enjoy!"

"33"

"0"

"rest"

"Today is a rest day.  Now that you’re halfway through the Dick Beardsley Half Marathon training program, it’s a good time to take a look at the goals you wrote down a few weeks ago, and revise them if needed. If you think you might run a full marathon sometime, check out Dick Beardsley's Marathon Running Camp. Log onto www.marathonandbeyond.com

"34"

"4"

"4 mile easy run"

A short run of four miles is a great way to loosen up your legs before tomorrow’s ten-mile run.

"35"

"10"

"10 mile run"

Long runs build strength and endurance, which will help get you to the finish line. Enjoy your 10-mile run today, and remember to run at an easy pace.

"36"

"6"

"6 x 1 mile interval"

"Today you will do a 15 minute warm-up followed by six 1-mile intervals at goal race pace with two minutes of jogging in between each mile. Cool down for at least 15-minutes.

"37"

"5"

"5 mile easy run"

Call up a running buddy to join you for your 5 mile run today.

"38"

"4-6"

"6 x 2 minute hard interval"

You’re going to do some speed work today. Warm up for 15 minutes and then do six 2-minute intervals at 5K pace. Jog for one minute between each interval. Don’t forget to cool down - I suggest jogging or walking briskly for 15 minutes.

"39"

"5"

"5 mile easy run"

A 5 mile run at an easy pace is just what the doctor ordered to round out the week. Enjoy!

"40"

"0"

"rest"

"Today is a rest day. Try to find an article about running that inspires you to keep training."

"41"

"3"

"3 mile easy run"

Wake your legs up with an easy three-mile run today.

"42"

"6"

"6 mile run"

"These medium length running days help keep your muscles in shape without over working them.  Don't try to cheat and increase your mileage or your pace too quickly. Doing so can put you at risk of an injury.  Enjoy today's light 6 mile run."

"43"

"3"

"3 x 1 mile interval"

"Begin today with a 15 minute warm-up followed by three 1-mile intervals at goal race pace with a 2-minute jog between each mile. Don’t forget to cool down!

"44"

"5"

"5 mile easy run"

Head out for a five-mile run on your favorite course today.

"45"

"4-6"

"5 x 2 minute hard interval"

You might want to head to your nearest track for today’s workout. Warm up and then do five 2-minute intervals at 5K pace with an easy 1-minute walk in between. Cool down by jogging 15 minutes.

"46"

"5"

"5 mile easy run"

Just an easy 5 mile run today - why not head to your favorite trail or park?

"47"

"0"

"rest"

"Today is a rest day. Take some time to make sure you have all of the gear you'll need for your race. Don't forget those crunches or sit-ups!

"48"

"4"

"4 mile easy run"

"Today you will do a 4 mile easy run."

"49"

"4"

"4 mile run"

"Every mile counts in this training program, so head out for a 4 mile run today."

"50"

"4-5"

"2 x 1 mile interval"

"You may be able to tell that you have started your taper because race day is just five days away. Today, do a 15-minute warm-up followed by two 1-mile intervals at goal race pace with two minutes of jogging between each mile.

"51"

"4"

"4 mile easy run

Just run 4 miles at an easy pace today. This workout should feel great!

"52"

"3-4"

"4 x 2 minute hard interval"

You might want to head to your nearest track for today’s workout. Warm up and then do four 2-minute intervals at 5K pace with an easy 1-minute walk in between. Cool down by jogging 15 minutes.

"53"

"3-4"

"3-4 mile easy run"

You’re doing great and race day is almost here! Have fun on today’s 3-4-mile run.

"54"

"0"

"rest"

"Today is a rest day. Take the time today to lay everything out that you will need on race day.

"55"

"2"

"2 mile easy run"

"Congratulations! You have reached the last day of the training program before your race. Your two-mile run today should loosen up your legs and get them ready for tomorrow. Take some deep cleansing breaths to relax your nerves before going to bed."

"56"

"13"

"race"

"This is YOUR big day! Today is the Dick Beardsley Half Marathon - the day you’ve worked very hard to get to. Good luck - I know you’ll do fantastic! See you at the finish line!

"57"

"0"

"rest"

"Congratulations on completing the Dick Beardsley Half  Marathon! Enjoy sharing your accomplishment. Don’t forget to save all the news clipping as a reminder of the special day. I'm very proud of you all!!

"58"

"2"

"2 mile walk"

"Taking a little walk will help loosen up those sore muscles. Keep hydrating as well."

"59"

"0"

"rest"

Today is a rest day.  Well did you have a fun time at your event?  Are you ready to sign up for next year’s Dick Beardsley's Half Marathon?

"60"

"2"

"2 mile walk"

During your 2-mile walk, reflect back on how exciting the achievement of completing a half marathon was."

"61"

"0"

"rest"

"Today is a rest day. Kick-up your feet and relax - you deserve it!"

"62"

"2"

"2 mile walk"

"Just an easy 2 mile walk today. This concludes the Dick Beardsley Half Marathon Advanced Training Program. Congratulations and thank you for training with me! Keep up the great running everyone! 

If you think you might run a full marathon someday check out Dick Beardsley's Marathon Running Camp. Log onto www.marathonandbeyond.com