Do you want to run your first a half marathon in the fall of 2019? Do you want to meet some awesome people who will inspire and motivate you to get running? Do you need some help with a training plan and learn from seasoned runners to get you to reach your goal? If you answered YES to any of these questions, then the Scores Running Club, Greenie Half Marathon Training Group is for you!
Join us on Tuesday, June 25, 2019 at 5:30 PM, @ Railroad Square for a 3 mile run followed by a post run informational meeting at 6:30 PM. We will be handing out the 12-week training plan and will begin discussing how you can meet your goal to complete the Demar Half Marathon, Sunday September 28, 2019.
The core basis of our plan is that you should not run alone - Running should be enjoyed with others to share in the running experience. So, by exposing yourself to different running groups and all types of runners, you will have a unique opportunity to learn from experienced runners about their individual journeys to successful lifelong running. These experienced runners will offer information about pace, hydration and nutrition, complimentary non-running exercises, and core strength and stretching that has made them successful, (and mostly) injury free runners.
Important information about the Scores Running Club, Greenie Half Marathon Training Group:
Here is a proven training plan from the Runner’s World
https://www.runnersworld.com/uk/training/half-marathon/a25887045/beginner-half-marathon-training-schedule/
Tips from RW:
Download the waiver
Join us on Tuesday, June 25, 2019 at 5:30 PM, @ Railroad Square for a 3 mile run followed by a post run informational meeting at 6:30 PM. We will be handing out the 12-week training plan and will begin discussing how you can meet your goal to complete the Demar Half Marathon, Sunday September 28, 2019.
The core basis of our plan is that you should not run alone - Running should be enjoyed with others to share in the running experience. So, by exposing yourself to different running groups and all types of runners, you will have a unique opportunity to learn from experienced runners about their individual journeys to successful lifelong running. These experienced runners will offer information about pace, hydration and nutrition, complimentary non-running exercises, and core strength and stretching that has made them successful, (and mostly) injury free runners.
Important information about the Scores Running Club, Greenie Half Marathon Training Group:
- There is no cost to participate with this group. Running is a free sport!
- There is no expectation to join any running club. All are welcome!
- Interested first time half marathoners, should be able to run 3 consecutive miles prior to starting this training plan – at any pace.
- Scores Running Club will be scheduling group runs on Tuesdays, Thursdays and Sundays:
- Tues/Thurs group runs are optional, but strongly encouraged.
- Participation in the Sunday group run will be expected so that runners can be held accountable for their progress.
- Organized runs will be offered:
- Tuesdays - Railroad Square at 5:30 PM - Post run social time at Scores after the run
- Thursdays - Ted’s Shoe and Sport at 5:30 PM – Brief post run recap
- Sundays - Brewbaker’s Café at 7:30 am - Post run social time at Brewbaker’s after the run
- Routes will be planned for each run – longer runs exceeding 1 hour will include planned water drop/stops
- Tuesday and Sunday organized runs will conclude with scheduled social time after the run for runner discussions lead by Guest Speakers - both experienced and novice runners - offering a variety of tips and tools to be a successful/injury free runner.
- The last Sunday long run before the Demar Half Marathon weekend will be combined with other area groups organizing similar training programs so first-time half marathoners can continue to build on their new runner knowledge and share comradery with other first time runners.
Here is a proven training plan from the Runner’s World
https://www.runnersworld.com/uk/training/half-marathon/a25887045/beginner-half-marathon-training-schedule/
Tips from RW:
- Go slowly - You want to do nearly all your runs at a comfortable, conversational pace, and finish each run feeling like you have the energy – and desire – to run another mile. The biggest mistake first-timers make is running too many miles, too fast, too soon – and that’s a recipe for injury, loss of motivation and burnout. If at the end of your run, you’re gasping for air, or in pain, then you’re going too fast.
- Hit the hills - Hillwork builds leg and lung power. Start by incorporating hills that take 60 seconds to climb. As you train and those 60-second hills become easier, challenge yourself with steeper and/or longer hills.
- Listen to your body- A little muscle soreness comes with pushing your body further or faster, particularly in the calves, quads and hamstrings. Expect to take two days to recover from hard workouts. If you’re sore on the third day, rest again. Soreness beyond four or five days should get checked out by a doctor.
- Plan early for race day - It’s not unusual to be worried. You can quiet the butterflies in your stomach by focusing on race-day logistics: carefully following both your nutrition and hydration plans, making it on time and properly equipped to the starting area, and meeting up with friends. When the gun goes off, control the urge to run fast right off and start comparatively slowly, aiming for a negative split – running the first half slower than the second. This conservative pacing will allow you to finish feeling in control.
Download the waiver