The Kaiser Permanente Half Marathon and 5K is 9 weeks away, just in time to make use of this 9-week training plan developed by Trimore Fitness.
This plan incorporates short runs, longer endurance runs, and cross-training with at least two weekly rest days built in. While developing and sticking to a running routine can help you maintain consistent gains, it’s also perfect okay to swap these activities around as needed to accommodate the busy holiday season.
Here is the weekly plan broken down by day:
- Mondays: Rest
- Tuesdays: 3-mile runs
- Wednesdays: Cross-training
- Thursdays: 3-mile runs
- Fridays: Cross-training or rest
- Saturdays: Rest
- Sundays: Endurance training runs increasing in length
During your 3-mile training runs, start with a 1:1 ratio of 1 minute running followed by 1 minute walking. Then gradually increase the proportion of walking to running. These runs are referred to as “quality runs” and you can use them to focus on speed and hills.
Cross training can be any fitness activity that gives your “running muscles” a rest while you continue to build cardio fitness. Swimming, yoga, cycling, elliptical machines, and light weights are all good options.
On your longer weekend endurance runs, choose a comfortable pace that you can sustain for a long time. Here is the breakdown for the weekend endurance runs:
- Week 1: 4 miles
Week 2: 5 miles
Week 3: 6 miles
Week 4: 7 miles
Week 5: 8 miles
Week 6: 3 mile
Week 7: 11 miles
Week 8: 12 miles
Week 9: RACE
Starting in January, there will be training runs for the Kaiser Permanente Half Marathon departing from the Sports Basement store in the Presidio on Saturday mornings. Stay tuned for the schedule