The Costume Party Run is 3 Months Away - Find Out How To Train

Maybe you just ran the Hollywood Half Marathon.  Or perhaps you wanted to run the half marathon but decided to run the 5K or 10K event instead.  Maybe some of you thought about running in one of the events but didn't train for it and missed out. 

Whatever description best fits you, the Costume Party Run is just three months away.  And this is just enough time to train for a half marathon.  So get those running shoes on, and start planning your costume.

To follow this training program, you need to have some base mileage.  What does that mean? That means you should already be running or doing run/walk intervals.  This program can also be followed if you just completed the Hollywood Half Marathon and are making the Costume Party Run your next half marathon event.

Mondays:  Monday should be your rest days.  Mondays are hard enough.  Rest is also critical for recovery and injury prevention so no matter how great you feel , be sure to rest up.

Tuesdays and Thursdays:  After a warm-up (light jogging or brisk walking for 10-15 minutes,) run at a moderate pace for 2-5 miles.  A moderate pace is a pace slightly faster than your long distance pace. Depending on where you are at with running will depend on how many miles you run.  For example, if this was your first 5K, start running two to three miles on these days.  If you just completed the half marathon, run three to four miles on these days.These runs should build on mileage so that you are running four to five miles two weeks before the Costume Party Run. 

Wednesdays:  In the beginning, Wednesdays should be rest days. As you get stronger and your runs get longer, use these days to cross train.  You might walk, bike, swim, or hike on these days.  Workout for 30-45 minutes at an easy-to-moderate effort.

Fridays:  Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.

Saturdays:  This is the day for your long, slow, distance run.  Start with running three miles.  Each week run one mile farther.  These runs should be at an easy, conversational pace.  Use the talk test.  You should be able to talk in complete sentences as you run.    

Sundays:  This is an active recovery day.  Your exercise choice should be at an easy pace.  You might go out for a quick, easy jog or a walk.  This will help loosen up your muscles after your long Saturday run.

If you follow this schedule, the Costume Party Half Marathon is well within your reach and we would love to have you! So start that training and register now! How can you turn down that Disco Ball medal?

This program is a guideline for runners who are at a beginner level or who have just completed their first half marathon.  As always, you should check with your doctor before starting any training program or if you have any medical conditions.