Gallagher Fitness Resources

Tag: Training levels

Beginner, Intermediate/Recreational, Advanced, and Competitor

  • How to Run and Walk Half Marathon

    How to Run and Walk Half Marathon

    TIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10 miles should be your “warm-up” for that final 5k run. Patience in the first 10 miles will yield enormous results and pleasant surprises over the last 3 miles – guaranteed! The easiest mistake runners make is going “just-a-teensy-weensy-too-hard” during those first ten miles. If you hit the 11 or 12 mile mark and you find yourself wishing it were all over, then you probably made THE mistake. If you pass the 10-mile mark and you are “ready to rumble,” then you DID NOT make THE mistake.

    TIP #2: [More bad math] Mentally and physically split that first 10-miles into equal parts of 7 miles and 3 miles.
    While you are conserving your energy for that final 5k, taking it easy and feeling strong, those other runners around you will be dreading the second half of their race. You’re just getting warmed up! During that 7 miles, you should be taking walk breaks as in training.
    Once you’ve passed the 7-mile mark, you can increase your pace slightly and begin passing those people who are already beginning to slow down. This “second half of the first 10 miles” is only 3 miles! [See how this wacky math works to your advantage now?] At this point, you can keep the same run/walk ratio and pick up your running pace slightly -OR- you can keep the same running pace and decrease the walk ratio by 15-seconds. Either choice will increase your overall pace. Since you “took it easy” for the first 7 miles, you will be ready to “pick it up a bit.”

    TIP #3: [Final section of bad math] If you’ve done this correctly, you still have half your energy left to burn and there’s only a 5k to go!
    – No death march for you! Anybody can complete a 5k, right? It’s concentration time – time to be aware of “closing the gap” on those people in front of you. You will notice that they seem to be getting closer to you with every step. After a 10-mile warmup, it’s time to have some fun passing them up – you’ve earned it with your patience!
    Walk breaks during the final 5k? It’s up to you. If you know you can run a 5k with confidence – DO IT! If you need a walk break or two or three, put them in. If you want to walk only to get water, do that. This final 5k is yours to enjoy as you wish. You did the training. You did the walk breaks. You took it easy during the first 7 miles. Tear it up!
    During the last 25% of the race, many runners eliminate walk breaks. For the Half-Marathon, that would call for your last walk break to be around the 10 mile mark, if that is what you choose.
    Remember, you can also opt to spread the walk breaks out after 10 miles. For instance, if you’re trying to average 10 minute miles and are doing 5 and 1’s through the 10-mile mark, you could choose to take a walk break at 11-miles and 12-miles rather than continue with the 5 and 1’s.

    TIP #4: Start thinking about throwing kisses to the crowd at the finish line and having fun feeling strong! Go to the nearest mirror right now and practice your finish line smile!
    – ENJOY your success! If the weather is decent, hang out and cheer your buddies in. Hang out and visit if you can. Congratulate yourself and the other people in your group. Wear a silly grin on your face and take pleasure in that post-race buzz!

  • Beginner Level Guidelines

    BEGINNER LEVEL. The beginner level workouts include a combination of running and walking. By gradually adding time and mileage, these plans emphasize building a solid endurance base. Some hill work is also included. Progress gradually and learn the importance of varying pace and effort on your way to completing your first 10k, half-marathon, or marathon.

    AVERAGE WEEK: On average the Beginner Level Program calls for

    • Days Running – Four Days suggested (usually Monday, Tuesday or Wednesday, Thursday and Saturday)
    • Days Walking – One Day each week go for a longer walk.  Builds endurance and offers recovery from increased running  (usually Sunday)
    • Days Cross-Training – One to two days suggested (usually Tuesday or Wednesday and optional Thursday)
    • Day OFF – One Day Off each week (usually Friday)

    The Progression we suggest for most beginners is the following:

    10k Plan- 10 weeks – November through January. Designed to help the beginner build gradually toward an eventual half-marathon or marathon. This program takes you from a 5k starting point to the Cascade 10k in January.

    Half-Marathon Plan – 13 weeks – February through April or May.

    Marathon Plan- 22 weeks – May through October.

  • Recreational Level Guidelines

    RECREATIONAL LEVEL.
    Has experience running 5k’s, 10k’s, Hood-to-Coast, half-marathons, or marathons and prefers to keep goals general in the midst of a busy life. Sees running as a social outlet. This plan provides the structure necessary for improvement and the flexibility to run half-marathons instead of marathons. Be better prepared for Hood-to-Coast, or run marathons as active vacations in faraway places.

    This level offers a suggested “up tempo” day on either Tuesday or Wednesday each week. This workout helps build strength and develops pacing skills. It can be adapted to fit your goals. The best workouts are the FUN workouts!

    The workouts allow runners the flexibility of completing multiple half-marathons in a year or a few marathons at a leisurely pace. Most of all, the workouts for the Recreational Level are designed to keep the injuries away.

    AVERAGE WEEK: On average the Recreational Level Program calls for

    • Days Running – Four Days suggested (usually Monday, Tuesday or Wednesday, Thursday, and Saturday)
      • Monday is an easy run day
      • Tuesday or Wednesday is occasionally a slightly more intense workout
      • Thursday is always a recovery/easy run day
      • Saturday is either a longer day or a second moderate workout depending upon the week
    • Days Cross-Training – Two Days suggested (usually Sunday and Tuesday or Wednesday)
    • Day OFF – One Day Off each week (usually Friday)

  • Advanced Level Guidelines

    ADVANCED LEVEL. Have a definite target time or pace in mind and want more intensity in your workouts? The Advanced Level is for you. The Advanced Level helps develop running skills and strengths and is higher on the “challenge” scale, but fun is still the emphasis! While the Recreational Level provides opportunities to do multiple half-marathons or marathons in a year, the Advanced Level focuses energies on one or two goal marathons or half-marathons. The mid-week “intense” workout and a wider variety of workouts for Saturday morning training runs provide a different emphasis. Suggested races on the Advanced Level calendar are shorter than the half-marathon.

    HOW DO YOU CHOOSE BETWEEN RECREATIONAL OR ADVANCED? If the goal is to do your half-marathons or marathons comfortably, or you plan to do MORE than 2 half-marathons or marathons a year, we’re going to guide you toward the recreational group. If the goal is to do 2 or only 1 marathon in a year and you really have a target goal/pace/or PR in mind, then the advanced group will be the appropriate choice. As much as possible we want people to choose Intermediate/Recreational or Advanced based on training approach and experience rather than pace or “ranking” by speed.

    AVERAGE WEEK: On average the Advanced Level Program calls for

    • Days Running – Four Days suggested (usually Monday, Tuesday or Wednesday, Thursday, and Saturday)
      • Monday is an easy run day
      • Tuesday or Wednesday is a more intense workout
      • Thursday is always a recovery/easy run day
      • Saturday is either a longer day or a second moderately intense workout depending upon the week
    • Days Cross-Training – Two Days suggested (usually Sunday and Tuesday or Wednesday)
    • Day OFF – One Day Off each week (usually Friday)

  • Competitor Level Guidelines

    COMPETITOR LEVEL. For those committed to achieving top performance. Workouts suited for sub-3:45 and faster marathoners and sub-1:50 half marathoners. This plan balances racing and other endurance-based activities with a solid program of anaerobic sharpening and strength-endurance workouts to maximize training time. If you want that extra edge as a triathlete, or a Boston Marathon qualifying time, this level will get you there.  Overall the Competitor Level calls for about a 15-20% increase in total running mileage and features more intense speed/strength workouts than the advanced level.

    AVERAGE WEEK: On average the Competitor Level Program calls for

    • Days Running – Five Days suggested (usually Sunday, Monday, Tuesday or Wednesday, Thursday, and Saturday)
      • Sunday is either a run or a cross training day depending on the week
      • Monday is an easy to sometimes moderate run depending on the week
      • Tuesday is an optional cross-training day or recovery run
      • Wednesday is a more intense workout
      • Thursday is always a recovery/easy run day or optional cross-training day
      • Saturday is either a longer day or a second moderately intense workout depending upon the week
    • Days Cross-Training – One to Two Days suggested (usually Sunday and Tuesday or Wednesday)
    • Day OFF – One Day Off each week (usually Friday)

  • How Do the Training Levels Differ?

    When designing the four levels of training programs, I created plans that would differ in total workload by about 15% each as you move from Beginner to Recreational to Advanced to Competitor.

    In measuring the total workload, I looked at the following:

    1. Total Days per week
    2. Run/Walk Ratios
    3. Total Suggested Running Mileage
    4. Total Time Suggested Cross Training per week
    5. Total Time All Activities per week
    6. Progression of mileage
    7. Progression of workouts
    8. Types of Intensity workouts
    9. Types of Pace Specific workouts
    10. Intensity levels of certain workouts

    At each level, there are key workouts that form the framework of the overall training plan.  Also, there are assumptions made about the runners at each level based on experience.  My hope is that each level will develop its own personality.  There is no hierarchy.  One level does not “outrank” another, they are just approaching the training plan from a different perspective.

    Everyone is free to take a peek at the various workouts at the different levels.  To do that, you will need to go to your survey answers and in Section 1 under I would describe myself as: choose a different level.  Submit the survey and you can scroll through the workouts.  Just remember to return to your survey answers and re-select your level after you’re done peeking at the others.

    Hopefully your curiosity will be satisfied and you will quickly find that you chose the right level.  I really encourage everyone to find a level that seems appropriate and remain there for all the workouts.  In the first few weeks of the training plan, there will be some who will bounce back and forth between a couple levels.  “Fence-sitting” is OK for the first 3-4 weeks, but once we move toward the middle of the program (weeks 6-7), it will be important to stay with one level for all the workouts until the goal half-marathon or marathon.

    Can you switch levels for different goal events? Absolutely!  For example, you can try out the Advanced Level for a half-marathon and then do the Recreational Level as you move up to the marathon, or vice-versa.  However, a 2-Level jump is not encouraged at any time.