Question:
I have a fit female friend of 33
whose main sport is cycling and
triathlons. To keep fit she likes
to do aerobics and gym workouts
once or twice a week in addition
to her cycling on weekends.
She has recently run in two fun
runs, a 10k and a 13.2k (the latter
in a comfortable 75 minutes).
Can anyone recommend the essentials
of a training program that would
allow her to continue the main emphasis
on cross training but include enough
running to complete a half marathon
in 26 weeks time?
Answer:
she needs to fit in is one long
run a week (10-12 milles ) as an
element of her running, The cross-training
serves as an excellent overall aerobic
base, but she has to condition the
legs specifically for the longer
run.
Depending on what her current long
run is, the ramp up to a 10-12 mile
run will vary, but 26 weeks is more
than adequate. If
she's doing triathlon training,
and can currently run more than
10K, she can do a half with no problem.
Just make those weekend long runs
a bit longer each week.
