2010 half marathon training guide_low

Here’s�all�you�need�to�go�from�casual�jogger�to�half-marathon�logger�in�no�time��Whether�you’re�a�newbie�or�a�seasoned�runner��you’ll�build�strength��speed

and�confidence�with�our�eight-week�plan��designed�exclusively�for�FITNESS�by�running�coach�Andrew�Kastor��who�creates�online�training�programs�for�the�New�York�Road�Runners�club��Plus��find�gotta-have�gear��energizing�meals��motivation�secrets�and�more��Now�turn�the�page�and�get�running!BY ALYSSA SHAFFERPHOTOGRAPHS BY DENISE CREW

Half-Marathon Special

Half-Half-

0310MARTH.indd 75 1/21/10 7:46:19 PM

as seen in

ExclusivE FrEE copy for Bally sm Members

Walk, run, walk Walk the first segment; then run at an easy, conversational pace for the next; and speed walk the last leg.Cross-train Do any form of low-impact aerobic activity (biking, elliptical, swimming, rowing) for 30 to 60 minutes.

Plus, do the strength-training moves below.

Easy run Run the number of miles listed on the chart at a comfortable, conversational pace.Long run Warm up for 5 to 10 minutes and then run the number of miles listed at a slow, steady pace you can

maintain over that distance. This is good practice for your race.

Half-marathon race day!13.1 miles

2 miles, 1 mile,2 miles

2 miles, 1 mile, 2 miles

2 miles, 2 miles, 2 miles


1 mile, 3 miles, 1 mile




1 mile, 1 mile, 1 mile

2 miles,2 miles, 2 miles







2 miles

3.5 miles

5 miles

6.5 miles

8 miles

9.5 miles

11 miles

1 mile

2 miles

3 miles

4 miles

5 miles

4 miles

3 miles

3 miles

WED FRITHURS SAT SUNMONDAY TUES

WK

6W

K 1

WK

3W

K 2

WK

4W

K 5

WK

7W

K 8

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

Cross the FinishIf�you�can�run�at�least�two�miles�without�stopping��even�at�a�slow�pace��try�this�easy-does-it�program��It�tacks�on�miles�gradually�to�get�you�from�start�to�end�feeling�strong�

Beginner Plan Follow a Fitness Staffer!“I�didn’t�complete�the�last�MORE�FITNESS�Women’s�Half-Marathon�due�to�a�hip�injury��so�this�time�I’m�going�the�distance�”�says�senior�editor�Bethany��Follow�her�training�at�www�fitnessmagazine�com�bethany�

KE

Y

STRENGTHEN YOUR STRIDE“Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles, reduce the risk of injury and up performance,” says coach Blake Boldon of the online training group Run S.M.A.R.T. Project.

Hands-Up Lunge(Targets hips, butt, quads, hamstrings)Stand with feet hip-width apart, arms overhead, palms facing each other. Lunge forward with left leg, bending knees 90 degrees. Step back to start position; switch legs and repeat. Do 20 reps, alternating legs.

Plank Flip (Targets back, abs, butt, hamstrings) Start in plank. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side. Flip over to face up, legs together and extended, arms bent by sides, forearms on floor, torso lifted. Lift hips a few inches. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.

Single-Leg Squat(Targets butt, quads)Stand with feet hip-width apart, arms by sides. Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you. Straighten left leg and lower arms. Do 10 reps, keeping right foot lifted. Switch legs; repeat.

getfit

76 FITNESSMAGAZINE.COM | MARCH 2010

0310MARTH.indd 76 1/21/10 7:46:22 PM

Race in Record Time If�you�can�run�at�least�four�miles�at�a�steady�pace�without�walking�or�are�looking�for�a�bigger-than-��K�challenge��follow�this�program��It�mixes�intervals�into�your�mileage�to�put�speed�and�spring�in�your�stride�

RUNNING COMMENTARYSure, you can ace 13.1 miles. Get inspiration—and a few pointers—from previous MORE/FITNESS Women’s Half-Marathon finishers.

Keep Up With the Janes“Run with someone who is slightly speedier than you are, even if it’s just once a week. It’ll help you push yourself beyond what you thought possible.”—Robin Durawa, 37, New York City

Do a Speed Check“I run on a track once a week. Each time I do a lap, I try to get just a little bit faster. It gives me a much bigger kick on race day.” —Melissa Wengroff, 26, New York City

Make Milestones“I began running when I was 40, after most of my children were grown up. I’m now 72, with 20 grandchildren, and I’ve run a marathon in 46 states. I love the challenge.”—Elaine Doll-Dunn, 72, Spearfish, South Dakota

Intermediate/Advanced Plan Follow a Fitness Staffer!“I’m�training�for�my�second�half-marathon��and�I�want�to�go�faster�”�says�features�writer�Chee��Her�goal��to�clock�sub-nine-minute�miles��To�check�in�on�Chee��follow�“FITNESSMarathon”�on�Twitter�

WED FRITHURS SAT SUNMONDAY TUES

REST

REST

REST

REST

REST

REST

4 miles 2 miles

3 miles

4 miles

4 miles

5 miles

5 miles

7 miles

9 miles

11 miles

9 miles

4 miles

5 miles

4 miles

3 miles

4 miles

2 miles

4 miles Half-marathon

race day!13.1 miles

Easy 2.5-mile run plus 4 strides

2 repeats

3 repeats

4 repeats

3 repeats

4 miles

EASY

5 miles

EASY

4 miles

EASY

WK

1W

K 3

WK

4W

K 5

WK

6W

K 7

WK

8W

K 2

REST

REST

4 miles

6 miles

12 miles

8 miles 4 repeats

6 miles

EASY

Easy strides Do most of your run at an easy, conversational pace. After you warm up, intersperse four 30-second strides

(bursts in which you gradually accelerate to a near sprint) in your run.Cross-train Do any form of low-impact aerobic activity (biking, elliptical, swimming, rowing) for 30 to 60 minutes. Plus, do the

strength-training moves on page 76.Speed repeats Jog for 15 minutes; then run 1 mile at a push-it pace (8 on an intensity scale of 1 to 10; it’s tough to talk); jog

slowly for 2 minutes to recover. Repeat speedy mile/recovery combo

the number of times indicated. Jog for 15 minutes to cool down.Hills Jog for 15 minutes. Then run 2 minutes uphill at a hard effort; jog back down to recover. Do 4 reps. Jog for 15 minutes.Goal race pace (GRP) run Jog for 15 minutes. Then run at the fastest pace you can maintain for the distance listed, ideally

the pace you want to run on race day. Jog for 15 minutes.Long run Jog for 5 to 10 minutes and then run the number of miles listed at a slow, steady pace you can maintain

over that distance.

getfit


0310MARTH.indd 78 1/21/10 7:46:24 PM

FUEL SERVICEKeep your mojo running high with these smart eating strat-egies from Lauren Antonucci, R.D., director of Nutrition Energy in New York City.

BEFORE YOU EXERCISESkip the snack if you’re run-ning for less than an hour. “If you really need a boost, have 100 calories of mostly carbs, like a couple of handfuls of

whole-grain cereal,” she says. “Otherwise, drink eight to 12 ounces of water or a low-cal sports drink and go.” If running longer, eat a combo of protein and carbs, like toast with peanut butter and banana (200 to 300 calories), about an hour beforehand.

DURING YOUR RUNGulp six to eight ounces of H2O or other fluids every

15 minutes to stay hydrated. If running over an hour, your body wants more than water. “Sports drinks give you the electrolytes, fluids and sugar-filled carbs you need,” Antonucci says. Energy gels can also provide a surge.

WHEN YOU’RE DONE“Eat within 30 minutes post-workout, when your muscles replace their power supply fastest,” she says. Grab an

eight- to 12-ounce glass of chocolate milk or a combo of mostly carbs (75 to 80 percent) with some protein (20 to 25 percent).

ALL DAY LONGYou don’t need to bulk up on bagels now that you’re train-ing, Antonucci says. Aim to get about 60 percent of your diet from carbs, 20 percent from lean proteins and 20 percent from fat.

Enter�one�of�these�half-marathons�for�more�smiles�per�mile�KENTUCKY DERBY FESTIVAL MARATHON AND MINI-MARATHON (APRIL 24; LOUISVILLE, KENTUCKY)People race a week before the horses do in Louisville, where the mostly flat course includes one lap in Churchill Downs. Hurry—this race is capped at 15,000. (derbyfestivalmarathon.com)

MORE/FITNESS WOMEN’S HALF-MARATHON (APRIL 25; NEW YORK CITY)One of the largest all-women half-marathons in the country, this race occurs in beautiful but tough Central Park. Last year nearly 10,000 runners and walkers registered. (www.fitnessmagazine.com/halfmarathon)

ONEAMERICA 500 FESTIVAL MINI-MARATHON(MAY 8; INDIANAPOLIS)The nation’s largest half-marathon (35,000 participants) includes a jaunt on the oval at the Indianapolis Motor Speedway and has nearly 120 bands and spirit squads on the course. (500festival.com/marathon)

EUGENE MARATHON AND HALF-MARATHON (MAY 2; EUGENE, OREGON) The course travels on open roads and paths before finishing with a partial lap around historic Hayward Field, home of numerous national- and world-record-breaking running per-formances. (eugenemarathon.com)

Ready, Set, Run!

Look the Part Everything you need to breeze through all those training runs.

Nathan’s Nathan’s Nathan’s QuickDraw QuickDraw QuickDraw Plus 22-ounce Plus 22-ounce Plus 22-ounce

Adidas Adidas Adidas Marathon 10 Marathon 10 Marathon 10

shopshopshop

Soleus Soleus Soleus 131 Regular 131 Regular 131 Regular running running running

soleusrunningsoleusrunningsoleusrunning

Craft’s wicking Craft’s wicking Craft’s wicking proCool Zipped proCool Zipped proCool Zipped WristbandWristbandWristband

Kinsei II Kinsei II Kinsei II Low Cut left/Low Cut left/Low Cut left/right-specific right-specific right-specific

asicsamericaasicsamericaasicsamerica

Avia Avia Avia 2111 Avi-Bolt II2111 Avi-Bolt II2111 Avi-Bolt II

aviaaviaaviadirect.comdirect.comdirect.com

Brooks L.S.D. Brooks L.S.D. Brooks L.S.D.

brooksbrooksbrooks

Swiftly Tech Swiftly Tech Swiftly Tech tee from Lululemontee from Lululemontee from Lululemon

Asics Women’s Asics Women’s Asics Women’s

asicsasicsasicsamerica.comamerica.comamerica.com

getfit


0310MARTH.indd 80 1/21/10 7:46:37 PM

Capellini With Chicken, Broccoli and Pecorino CheeseMakes: 4 servings

1 tablespoon olive oil 12 ounces boneless skinless chicken thigh

meat, cut into 1-inch pieces 3 garlic cloves, grated or minced very fine 1 tablespoon fresh (or 1½ teaspoons

dried) thyme, minced 2½ cups broccoli, cut into 2-inch pieces ½ cup hot water 8 ounces capellini pasta 4 tablespoons pecorino cheese, freshly

grated Salt to taste

1. Heat olive oil in a nonstick pan. Add chicken and cook over medium heat 6 to 8 minutes, until lightly browned. Add garlic and thyme and cook 30 seconds more. Remove chicken from pan and keep warm.

2. Add broccoli to pan and sauté for 30 seconds. Add ½ cup hot water and cover. Cook about 4 minutes, until broccoli is slightly soft. Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions.

3. Add chicken to broccoli and remove pan from heat. When pasta is done, drain and add to pan. Stir and sprinkle with cheese.

Nutrition facts per serving: 415 calories, 30 g protein, 53 g carbohydrate, 10 g fat (2 g saturated), 6 g fiber

No Cream–No Cry Penne Alla VodkaMakes: 4 servings

8 ounces whole-wheat penne 2 cups low-fat marinara sauce Pinch crushed red pepper 1 7-ounce container 2 percent Greek

yogurt 1 cup chopped fresh basil Salt and freshly ground black pepper, to taste 6 tablespoons grated Parmigiano-

Reggiano

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions, about 9 minutes; drain.

2. While pasta is cooking, bring marinara sauce and crushed red pepper to simmer in a large nonstick sauté pan over medium heat. Cook sauce, stirring it occasionally with a heat-resistant rubber spatula, until it is slightly thickened, about 5 minutes. Remove sauté pan from heat.

3. Stir about ½ cup marinara sauce into yogurt until smooth (this prevents yogurt from curdling). Then whisk yogurt mixture back into sauté pan with remaining sauce.

4. In a large bowl, toss sauce with drained penne and basil. Season with salt and pepper. Sprinkle cheese on top.

Nutrition facts per serving: 320 calories, 18 g protein, 55 g carbohydrate, 4.8 g fat (2 g saturated), 6 g fiber

Mussels With Saffron-Wine Broth and PenneMakes: 4 servings

1 large leek trimmed of all green portions, cleaned and thinly sliced

½ cup dry white wine 1½ pounds mussels, cleaned 1 garlic clove, minced 1½ cups fish broth or bottled clam broth 1 teaspoon kosher salt 6 ounces penne (about 2 cups) Pinch saffron threads 2 tablespoons chopped fresh flat-leaf

parsley ½ teaspoon finely grated lemon zest

1. Preheat a large skillet over medium-high heat. Add leek and wine and bring mixture to simmer. Add mussels and cover.

2. Lift lid after 2 minutes. Use tongs to remove any opened mussels and set aside in a bowl. Cover and cook another minute, then remove opened mussels and discard the rest.

3. Continue cooking leek until it’s very soft and wine has evaporated. Add garlic and cook, stirring, 1 minute. Add fish broth; cook about 5 minutes, until liquid is reduced by about half. Bring a large pot of water to a boil. Add salt and pasta; cook until tender.

4. Remove mussels from shells and chop coarsely. Add back to pan, and add saffron.

5. Drain pasta; add to mussels, raise heat to medium high, and cook 2 to 3 minutes.

6. Garnish with parsley and lemon zest.


Prerace Power MealsIndulge�in�high-carb�dinners�starting�two�nights�before�your�race��“You�want�a�meal�that’s��to��percent�carbs��is�easily�digested�and�won’t�upset�your�stomach�”�Antonucci�says��Sick�of�spaghetti?�Test-drive�these�dishes�from�top�chefs�while�training�and�see�if�one�revs�you�up�better�than�your�usual�heap�of�noodles�

“I always eat a bowl of

pasta, like this capellini

recipe, whether I have a

half-marathon or a 53-mile

bike race the next day,”

says Thom Fox, executive

chef at Public House and Mijita at AT&T

Park in San Francisco and a three-

hour marathoner.

“This dish, from my new book, Now Eat This! 150 of America’s Favorite Comfort Foods All Under 350 Calories, is just as good as the original,” says

FITNESS advisory board member Rocco DiSpirito, who completed the 2009 Ironman World Championship 70.3.

“This recipe, from my book Cooking Fromthe Hip, is packed with flavor and lasting energy,” says Cat Cora, star of Food Network’s Iron Chef

America and a longtime runner.

Sign up for the MORE/FITNESS

Women’s Half-Marathon, plus find extra gear picks and training tips at www

.fitnessmagazine.com/halfmarathon.

getfit


PA

GE

75

: S

AU

CO

NY

TO

P,

UN

DE

R A

RM

OU

R S

HO

RT

S,

NIK

E S

HO

ES

. H

AIR

: C

HE

N H

O W

ITH

FO

RD

AR

TIS

TS

FO

R K

ER

AS

TA

SE

. M

AK

EU

P:

VIC

KIE

GR

AN

AD

O U

SIN

G M

AC

CO

SM

ET

ICS

. T

HIS

PA

GE

: P

ET

ER

AR

DIT

O (

ST

ILL

S).

FO

OD

ST

YL

IST

: S

US

AN

OT

TAV

IAN

O F

OR

HA

LL

EY

RE

SO

UR

CE

S

0310MARTH.indd 82 1/21/10 7:46:48 PM

Capellini With Chicken, Broccoli and Pecorino CheeseMakes: 4 servings

1 tablespoon olive oil 12 ounces boneless skinless chicken thigh

meat, cut into 1-inch pieces 3 garlic cloves, grated or minced very fine 1 tablespoon fresh (or 1½ teaspoons

dried) thyme, minced 2½ cups broccoli, cut into 2-inch pieces ½ cup hot water 8 ounces capellini pasta 4 tablespoons pecorino cheese, freshly

grated Salt to taste

1. Heat olive oil in a nonstick pan. Add chicken and cook over medium heat 6 to 8 minutes, until lightly browned. Add garlic and thyme and cook 30 seconds more. Remove chicken from pan and keep warm.

2. Add broccoli to pan and sauté for 30 seconds. Add ½ cup hot water and cover. Cook about 4 minutes, until broccoli is slightly soft. Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions.

3. Add chicken to broccoli and remove pan from heat. When pasta is done, drain and add to pan. Stir and sprinkle with cheese.


No Cream–No Cry Penne Alla VodkaMakes: 4 servings

8 ounces whole-wheat penne 2 cups low-fat marinara sauce Pinch crushed red pepper 1 7-ounce container 2 percent Greek

yogurt 1 cup chopped fresh basil Salt and freshly ground black pepper, to taste 6 tablespoons grated Parmigiano-

Reggiano

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions, about 9 minutes; drain.

2. While pasta is cooking, bring marinara sauce and crushed red pepper to simmer in a large nonstick sauté pan over medium heat. Cook sauce, stirring it occasionally with a heat-resistant rubber spatula, until it is slightly thickened, about 5 minutes. Remove sauté pan from heat.

3. Stir about ½ cup marinara sauce into yogurt until smooth (this prevents yogurt from curdling). Then whisk yogurt mixture back into sauté pan with remaining sauce.

4. In a large bowl, toss sauce with drained penne and basil. Season with salt and pepper. Sprinkle cheese on top.

Nutrition facts per serving: 320 calories, 18 g protein, 55 g carbohydrate, 4.8 g fat (2 g saturated), 6 g fiber

Mussels With Saffron-Wine Broth and PenneMakes: 4 servings

1 large leek trimmed of all green portions, cleaned and thinly sliced

½ cup dry white wine 1½ pounds mussels, cleaned 1 garlic clove, minced 1½ cups fish broth or bottled clam broth 1 teaspoon kosher salt 6 ounces penne (about 2 cups) Pinch saffron threads 2 tablespoons chopped fresh flat-leaf

parsley ½ teaspoon finely grated lemon zest

1. Preheat a large skillet over medium-high heat. Add leek and wine and bring mixture to simmer. Add mussels and cover.

2. Lift lid after 2 minutes. Use tongs to remove any opened mussels and set aside in a bowl. Cover and cook another minute, then remove opened mussels and discard the rest.

3. Continue cooking leek until it’s very soft and wine has evaporated. Add garlic and cook, stirring, 1 minute. Add fish broth; cook about 5 minutes, until liquid is reduced by about half. Bring a large pot of water to a boil. Add salt and pasta; cook until tender.

4. Remove mussels from shells and chop coarsely. Add back to pan, and add saffron.

5. Drain pasta; add to mussels, raise heat to medium high, and cook 2 to 3 minutes.

6. Garnish with parsley and lemon zest.


Prerace Power MealsIndulge�in�high-carb�dinners�starting�two�nights�before�your�race��“You�want�a�meal�that’s��to��percent�carbs��is�easily�digested�and�won’t�upset�your�stomach�”�Antonucci�says��Sick�of�spaghetti?�Test-drive�these�dishes�from�top�chefs�while�training�and�see�if�one�revs�you�up�better�than�your�usual�heap�of�noodles�

“I always eat a bowl of

pasta, like this capellini

recipe, whether I have a

half-marathon or a 53-mile

bike race the next day,”

says Thom Fox, executive

chef at Public House and Mijita at AT&T

Park in San Francisco and a three-

hour marathoner.

“This dish, from my new book, Now Eat This! 150 of America’s Favorite Comfort Foods All Under 350 Calories, is just as good as the original,” says

FITNESS advisory board member Rocco DiSpirito, who completed the 2009 Ironman World Championship 70.3.

“This recipe, from my book Cooking Fromthe Hip, is packed with flavor and lasting energy,” says Cat Cora, star of Food Network’s Iron Chef

America and a longtime runner.

Sign up for the MORE/FITNESS

Women’s Half-Marathon, plus find extra gear picks and training tips at www

.fitnessmagazine.com/halfmarathon.

getfit


PA

GE

75

: S

AU

CO

NY

TO

P,

UN

DE

R A

RM

OU

R S

HO

RT

S,

NIK

E S

HO

ES

. H

AIR

: C

HE

N H

O W

ITH

FO

RD

AR

TIS

TS

FO

R K

ER

AS

TA

SE

. M

AK

EU

P:

VIC

KIE

GR

AN

AD

O U

SIN

G M

AC

CO

SM

ET

ICS

. T

HIS

PA

GE

: P

ET

ER

AR

DIT

O (

ST

ILL

S).

FO

OD

ST

YL

IST

: S

US

AN

OT

TAV

IAN

O F

OR

HA

LL

EY

RE

SO

UR

CE

S

0310MARTH.indd 82 1/21/10 7:46:48 PM

SUNDAY APRIL 25

HealtH & Wellness expo

APRIL 23 & 24

pre-race pasta party

APRIL 24

Come joIN the fUN

For more inFormation, visit

fitnessmagazine.com/halfmarathon

NYC

It’S moRe thAN

A fINISh LINe

in partnership with

product sponsors

health club sponsor

Be fIt. Be StRoNG.

Be A BALLYSm memBeR.

www.BALLYfItNeSS.Com

2010 half marathon training guide_low

Documents