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LEAD Strong Half Marathon
 
Training

Safety While Running
Training Tips
Running Guide
Strength Guide

Safety While Running

To make sure everyone trains in the safest way possible, we STRONGLY recommend following these guidelines while training:

1. NEVER run alone! Use the Buddy System! If you must run alone, tell someone where you are going and when to expect you back.
2. Try to avoid running at night. If you MUST run at night, bring a friend and wear bright colors!
3. If unsure of a route, try to drive or walk it first, or ask one of us for a map.
4. Use common sense in the event of bad weather. Keep in mind sidewalks may not always be cleared completely. Remember, traffic can be dangerous in bad weather.
5. Always be aware of your surroundings.
6. Notify race planners or running group leader of any unsafe running areas, i.e. construction, broken sidewalks, or other hazards. We will suggest alternative routes.
7. Communicate! Use common courtesy. If you are unable to make your usual training group run, try to let someone know ahead of time.
8. Drink PLENTY of water, all day, everyday.
9. Pay attention to your body. If you are not feeling well, it is best to take it easy and recover.

Training Tips

Wise words from elite racer Pat Goodman:

1. Long Runs- Don't run too many long runs.
2. Training- Run on a clock not for distance. Don't let distance intimidate you. Bring snacks for your long runs.
3. Push or Rest-Listen to your body. Learn to push through or to rest.
4. Race Pace- Don't get talked out of YOUR race pace. Run at your race pace and conserve energy early.
5. Hydrate- Don't see how long you can run without fluid. Before you start running, drink 8 ounces of fluid 15 min. before race.
6. Stretch- If you don't stretch your muscles will get heavy and start to cramp. Warm up, get into run and then stretch to prevent during/post race pain.
7. New Stuff- No new shoes, socks, food, drinks, etc. day of race! Train and race with same stuff.

Running Guide

Hal Higdon's 12 Week ½ Marathon Training guide: Novice

Strength Guide

Strength Training Speed workout (30 minute circuit)

ABS (10 minutes)

• 2 sets of 35 crunches (last ten are pulses)
• 1 set of 25 LEFT obliques (last ten are pulses)
• 1 set of 25 RIGHT obliques (last ten are pulses)
• 2 sets of BRIDGES (30 seconds each)
• 2 sets of scissor kicks (30 seconds each)
• 2 sets of 10 Roman chair lifts

• 3 sets of 15 SQUATS (last five are pulses) (to increase resistance, use 10-20 pound weights)
• 2 sets of 10 LUNGES (each leg)
• 2 sets of wall sits (30 seconds each)
• 3 sets of 10 calf raises (machine)
  or
  3 sets of 20 calf raises (against wall)
• 2 sets of 10 abductor
• 2 sets of 10 adductor
• 3 sets of 10 thigh press

• 3 sets of 10 cable (rope) press-downs
• 3 sets of 10 kick-backs
• 3 sets of alternate dumbbell curls (10 reps)
• 3 sets of 10 easy bar curls