Half Marathon Personal Best Plan by Takia McClendon

CITY FIT GIRLS

HALFTRAINING -MARATHON PLAN

12-WEEK PERSONAL BEST PLAN

HELLO THERE Welcome to City Fit Girls Half-Marathon Personal Best training program. If you're reading this, it's safe to assume you're looking for a new PR (personal record). We hope you're as excited as we are about your new goal and training journey.

City Fit Girls is a training community for women of all fitness levels and paces. That means you don't have to be the fastest or be intimidated by any run or workout in this plan. We designed this program with your goals in mind. To make the most of it, we expect you to complete MOST of the scheduled runs/workouts. Unless you're experiencing an emergency, try to find the motivation to follow along everyday. Your body will thank you at the end of training.

There's an old saying that "you get what you give". If you want to see the best results, you'll need to give

100

% to your

training. Before we get started with your training schedule, please take a moment to answer a few questions (on the next page) about your running goals.

- Takia & Kiera

Be sure to consult with your primary physician before starting a new workout regiment. This program was designed for runners who can comfortably run

miles.

RE YOU READY TO BE - AND BEAT - YOUR PERSONAL BEST? A

Let's start by answering a few questions about your goals. Be sure to answer these questions on pen and paper so that you can save your answers and refer to them throughout the program.

Why do you want to run this race? What do you hope to accomplish?

What are some potential roadblocks that you can (will) run into?

How will you overcome these road blocks if (when) you run into them?

What will be your personal mantra throughout your training program?

BOUT THIS PLAN

Unlike our free beginner's program, this program was specifically designed for runners who are looking to beat their current best half-marathon time. More specifically, it's designed for anyone who's run their last halfmarathon in

hours or more. Example times:

2 15 2 45 :

Before starting the plan, you should be able to run you're not in

2 55 :

miles comfortably. If

K shape, spend a few weeks building your base before

jumping in. A strong foundation will help you avoid injury.

Once you're ready to start, you'll be expected to run optional

days/week with an

th day of running. Each week, your mileage will increase about

% (except during recovery weeks) so be ready to push yourself

throughout the entire

-weeks of this program.

Remember, you get what you give. We're expecting you to give

100

throughout the course of the program. These workouts and runs will not always be easy. If you ever feel like you're pushing it a little too much, we highly recommend you take a rest day to relax and recover.

Let the games begin.

Be sure to consult with your primary physician before starting a new workout regiment. This program was designed for runners who can comfortably run

miles.

KNOW YOUR STATS Let's start by answering a few questions about your goals. Be sure to answer these questions on pen and paper so that you can save your answers and refer to them throughout the program.

What is your fastest half-marathon,

K, and/or

K time? [Official times]

If you don't have record of your official time, review your race history on Athlinks.

Now that you have your stats, let's set a realistic goal. Visit the Run SMART Project to view Jack Daniels' VDOT Running Calculator to find out your performance equivalents. This will help you set a realistic goal, help determine your training paces and more.

Based on your best

K or

K race time, what is your half-marathon equivalent?

If you've run your equivalent time, what is your new half-marathon time goal?

Resources: www.athlinks.com and https://runsmartproject.com/calculator/

WHAT TO EXPECT WEEKLY TRAINING SCHEDULE:

Sunday: Recover on Sundays with an optional (recommended if you want a PR) easy

-mile run or with a low-impact yoga class. If

you don't have access to a yoga class, you can spend time stretching and preparing for the week. Monday: These workouts start with a tempo run and end with

20 30 -

minutes of strength training. Try your hardest to

complete the strength training component of your workout. Tuesday: These runs are your traditional speed workouts.They will help you increase speed and running economy. Wednesday: Recover from Monday and Tuesday's hard workouts with an easy run on Wednesday. Try not to push too hard. You should be able to hold a conversation. Thursday: Give your running muscles a break and cross-train or strength train for

30 60 -

minutes.

Friday: Rest Day. Also known as Netflix and chill day. Saturday: Your long run is a staple in the program. Be sure to read the training notes for each week so that you make the most of each run.

WHAT HAPPENS IF I MISS A RUN/WORKOUT?

Move on. Do not try to make up a workout by doubling up or going backwards in your training.

CITY FIT GIRLS

HALF-MARATHON PERSONAL BEST TRAINING PROGRAM

RACE DAY

TRAINING 101 WHAT TYPE OF RUNS & WORKOUTS ARE INCLUDED IN THIS PLAN?

20 30

Easy Run: These conversation pace (

seconds slower than your

normal pace) runs are used for recovery and some base runs. Tempo/Threshold Run: These run should feel "comfortably hard" and consistent. Intervals & Repeats: In addition to tempo runs, intervals and repeats are at the heart of this training. If possible, never skip these workouts. Find out your Interval and Repeat paces using Jack Daniel's VDOT Calculator. Long Run: These runs help develop endurance, build mental toughness, and increases aerobic efficiency. Do not skip these runs. Strength Training: Not to be confused with cross-training, strength training should include workouts and movements that strengthen the core, hips, legs and arms. This type of training will make you a stronger runner. Cross-Training: Take a day of from running and go for a swim, a bike ride, yoga class, or pilates. Strength training programs like CrossFit are great too!

SHOULD I RUN THROUGH AN INJURY? Never. Please consult a physician if you are suffering from a running or fitness related injury. Seriously, don't run. Promise?

COMPLETE YOUR WEEKLY TRAINING CHECK-IN Writing down your progress is an important component of this program. At the end of each week, please answer the check-in prompts and consider what you can do to improve your training.

RUNNING GEAR Running Shoes: Have you been fitted for running shoes? As you increase your mileage, you may find that your feet, legs, and hips are aching a little more than usual. In order to decrease the risk of injury, you should be "fitted" for a good pair of running shoes. Please note that we cover a lot of miles in this program. You may want to get a second pair of running shoes to rotate to make your shoes last longer.

Running Watch: This is

100

% optional. If you've been on the fence

about getting a GPS watch, this may be the time to go for it. A GPS watch will help you track your pace, your miles, and assist you during long runs and running workouts.

Running Apparel: Moisture wicking apparel and running socks will go a long way during your training. In order to help prevent blisters and chaffing, you'll want to train in materials that wick sweat away and keep you dry.

Water Bottle & Energy Gels: Hydrating properly is important for every run or workout. For long runs lasting about it's common to use energy gels every

45 50 -

minutes or more,

minutes during activity.

Foam Roller: Head to your local running store and purchase a good foam roller to use for recovery. Try to make a habit to roll for a few minutes after your runs and workouts.

HEY GIRL, LET'S DO THIS TRACK YOUR PROGRESS: Join City Fit Girls on STRAVA and keep track of your runs using the app or your GPS watch. We also recommend getting a training journal.

GET ENOUGH SLEEP: Healthy sleeping habits are required to give your body enough time to recover properly. Try

78 -

hours every night.

GET THE RIGHT GEAR : In addition to running shoes, we recommend workout clothes, moisture wicking socks, and a hand-held water bottle.

STRENGTH TRAIN : Training for a race requires strong, healthy muscles. Find a strengthtraining program that works your core and increases mobility.

ADOPT A HEALTHY DIET: Eat a healthy diet full of vegetables, fruits, fats, and healthy proteins. Proper fueling is required for healthy running and recovery.

RECOVER LIKE A BOSS: Stretching is a very important part of training. If you don't take time to stretch, foam roll, rest and recover, you will be at risk for injury.

CORE WORKOUTS Squats: Squats work the hips, glutes, quads, and hamstrings, and strengthen the core. Lunges: Lunges are also great at strengthening your core. This move is great for increasing mobility. Planks: If you want to build a stronger core, try adding planks to your fitness routine. There are many ways to perform planks and it's best that you do what's best for you. Mountain Climbers: If anyone ever says they enjoy Mountain Climbers, it's safe to assume they're not telling the truth. Even though this workout is tough, it's great for building core strength.

Visit http://cityfitgirls.com/blog/fitnessmoves for workout instructions.

WEEK 1 SUNDAY: On your first day of training, go out for an easy

-mile run. Don't focus on

time or pace, this run is about prepping your body for the upcoming week.

MONDAY: Your first workout, yay! Start with a don't know your

0 25 .

miles total with

repeats. Start with a (

-min tempo-run at

K pace. If you

K pace, check out Jack Daniel's VDOT Calculator. After your

tempo run, recover with a

TUESDAY:

-min easy run and a

min strengthening workout.

8 400 x

m repeats with

minutes rest in between

-mile easy run to warm up. Then go right into

mile) repeats at goal race pace. Cool down with an easy

WEDNESDAY: Today's run is all about recovery. Go out for

sets of

400

-mile run.

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

THURSDAY: Head to the gym or to your favorite studio for a cross-training session or a strength-training workout. Think spin-class, swimming, yoga, CrossFit or any other workout that doesn't include running.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY:

-mile long run. Today's long run is pretty basic. Go out for

-miles at

an easy pace. After you're done, skip a few pages ahead to fill out your Training Check-In. Great job on your first week!

WEEK 2 SUNDAY: Welcome to week two. Go for an optional

-mile recovery run, a low-

impact yoga class, or spend some time stretching in preparation for the week.

MONDAY: Time to pick up the pace. Start with a

-min tempo run @

K pace.

Remember, tempo runs should be done at a consistent pace. Follow your run with a

-min strength training workout that focuses on your core.

TUESDAY: Speed work:

45 .

miles total with

rest in between intervals. Start with a

sets of

800

0 50

m (

1 5

mile) intervals at

5 800 x

m intervals with

minutes

-mile easy run to warm up. Then go right into K pace. Cool down with an easy

WEDNESDAY: Today's run is all about recovery. Go out for

-mile run.

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

THURSDAY: Hit the gym or your favorite studio for a cross-training session or a strength-training workout. Think spin-class, swimming, yoga, CrossFit or any other workout that doesn't include running.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY:

-mile long run with a hard finish. Today's long run should start at an

easy pace. When you enter your last mile, try picking up the pace by running your last mile harder than the first your Training Check-In.

. After you're done, skip a few pages ahead to fill out

WEEK 3 SUNDAY: Welcome to week three. Head out for an optional

-mile recovery run, a

low-impact yoga class, or spend some time stretching in preparation for the week.

MONDAY: We're building on last week's workout. Start with a

-min tempo run @

K pace. Remember, tempo runs should be done at a consistent pace. Follow your

run with a

-min strength training workout that focuses on your core.

TUESDAY: Speed work:

miles total with

rest in between repeats. Start with a

sets of

6 60 x

secs hill repeats with

min

-mile easy run to warm up. Then go right into

seconds hill repeats. Cool down with an easy run to finish your mileage.

WEDNESDAY: Today's run is all about recovery. Go out for

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY:

-mile long run with two

-sec strides. Run your long run at an easy

pace. Finish with strides to make the most of your run. Strides are accelerations where you start with a jog, build about slow to stop.

100

% of your max speed and

TRAINING CHECK-IN WEEK

TRAINING CHECK-IN:

On a scale of

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK 4 SUNDAY: Did someone say "recovery" week? Take it easy with an optional

-mile

recovery run, a low-impact yoga class, or spend some time stretching in preparation for the "easy" week ahead.

MONDAY: Start with a up with a

15 20 -

-minute tempo run followed by a

mile cool down. Follow

minute strength training workout. Don't forget to recover after

your workout.

TUESDAY: Instead of our usual speed workout, we're opting for a at

-mile tempo run

K pace. Don't forget to stretch after your run.

WEDNESDAY: Go out for

miles at an easy pace. You should be able to hold a

conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: To round out your recovery week, head out for a easy pace. Be ready to pick up the pace again next week.

-mile long run at an

WEEK 5 SUNDAY: Welcome to week five. You should be feeling pretty refreshed after last week's recovery runs. Head out for an optional

-mile recovery run, a low-impact

yoga class, or spend some time stretching in preparation for the week.

MONDAY: We're jumping right back into the mix with a pace followed by a

40 20

-min tempo run @

mile recovery run. Follow up with a

-min strength training

workout. (Body weight or free weights are encouraged but not required)

TUESDAY: Speed work:

miles with

2 1 x

mile repeats @

K pace. Take a

minute break in between repeats to recover. Don't start your second set until you are fully recovered. Start with a

mile warm-up and a

mile cool down run.

WEDNESDAY: Today's run is all about recovery. Go out for

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: Today's long run will push your limits. Head out for comfortable pace. Finish the last

K with a tempo run @

train your body to dig deep at the end of a long run.

miles at a

K pace. This will help

WEEK 6 SUNDAY: Can you believe you're almost halfway through your training plan? Head out for an optional

-mile recovery run, a low-impact yoga class, or spend some

time stretching in preparation for the week.

MONDAY: We're picking up our mileage this week. Head out for a miles tempo run @ half-marathon pace and

-mile run - with

mile cool down. Follow up your run with

minutes of strength training.

TUESDAY: Speed work:

miles total with

6 800 x

m (half mile) intervals. Take

45 800 -

minute breaks in between intervals. Check the Jack Daniel Calculator for your pace. Warm up and cool down with a

-mile easy run.

WEDNESDAY: Feeling the burn after yesterday's workout? Today's run is all about recovery. Go out for

miles at an easy pace. Remember, you should be able to hold

a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: Today's long run is

miles at a comfortable pace. Finish with two

sec strides. After your run, celebrate making the halfway point with your favorite treat...but don't forget to fuel properly and stretch.

TRAINING CHECK-IN WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK 7 SUNDAY: Welcome to week seven, are you feeling faster yet? Head out for an optional

-mile recovery run, a low-impact yoga class, or spend some time

stretching in preparation for the week.

MONDAY: We're building on last week's workout. Start with a

-min tempo run @

K pace. Remember, tempo runs should be done at a consistent pace. Follow your

run with a

-min strength training workout that focuses on your core.

TUESDAY: Speed work:

miles with

5 1 x

mile repeats @ race pace. Take a

minute break in between repeats to recover. Start with a

5 1

mile warm-up and a

mile cool down run.

WEDNESDAY: Today's run is all about recovery. Go out for

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: Today's long run is

miles at a comfortable pace.

WEEK 8 SUNDAY: You've made it to your second week of recovery. Head out for an optional

-mile recovery run, a low-impact yoga class, or spend some time stretching in

preparation for the week.

MONDAY: Start with a

-min tempo run @

a consistent pace. Follow your run with a

K pace. Tempo runs should be done at

-min strength training workout that

focuses on your core.

TUESDAY: Instead of our usual speed workout, we're opting for a

-mile tempo at

-mile run with a

K pace. Don't forget to stretch after your run.

WEDNESDAY: Today's run is all about recovery. Go out for

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: To round out your recovery week, head out for a

-mile long run at an

easy pace. Next week, you'll go out for your longest training run ready to give it your all.

miles - so be

WEEK 9 SUNDAY: Welcome to week nine. You should be feeling pretty refreshed after last week's recovery runs. Head out for an optional

-mile recovery run, a low-impact

yoga class, or spend some time stretching in preparation for the week.

MONDAY: Head out for a

-mile tempo run @

K pace. Follow up your run with

minutes of strength training.

TUESDAY: Speed work:

miles total with

3 1 x

-mile repeats @

minute breaks in between repeats. Start with a

K pace. Take

45 1 -

-mile warm up and end with a

-mile

cool down.

WEDNESDAY: Today's run is all about recovery. Go out for

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: Ready for your longest training run? Head out for

miles and try to

finish stronger than you started. Give yourself a pat on the back, the plan get's easier from here.

TRAINING CHECK-IN WEEK

TRAINING CHECK-IN:

On a scale of

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK 10 SUNDAY: You're ten weeks in and your longest training run is behind you. It's time to finish strong. Go for an optional

-mile recovery run, a low-impact yoga class, or

spend some time stretching in preparation for the week.

MONDAY: Head out for a

-mile tempo run @

K pace. Follow up your run with

minutes of strength training. (Body weight or free weights are encouraged but

not required)

TUESDAY: Speed work:

miles total with

in between repeats. Start with a

8 400 x

m repeats. Take

-mile warm up and end with a

WEDNESDAY: Today's run is all about recovery. Go out for

12 -

minute breaks

-mile cool down.

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: Today's long run is

miles. Try running the last

miles at a faster

pace. Remember, we want your body to know how it feels to push through longer distances.

COUNTDOWN TO RACE DAY Tapering: Tapering refers to a reduction in exercise or training. In the week leading up to your race, you'll want to do just that. This is not the time to squeeze in those last minute long runs. In fact, you'll want to do the exact opposite! Let's focus on reducing stress on our bodies and getting enough sleep.

Don't try anything new: Avoid the temptation to try new products and save them for after race day is over.

Plan ahead: From picking out your outfit to your pre-race meal prep, advanced planning for race-day morning will improve your overall experience.

WEEK 11 SUNDAY: Welcome to week eleven. Head out for an optional

-mile recovery run, a

low-impact yoga class, or spend some time stretching in preparation for the week.

MONDAY: Head out for a

-mile tempo run @

recovery run. Follow up your run with

K pace and add on a half-mile

minutes of strength training. (Body weight

or free weights are encouraged but not required)

TUESDAY: Speed work:

45 .

miles total with

rest in between intervals. Start with a

sets of

800

0 50

m (

5 800 x

m intervals with

minutes

-mile easy run to warm up. Then go right into

mile) intervals. Cool down with an easy

WEDNESDAY: Today's run is all about recovery. Go out for

-mile run.

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: Go out for an easy

mile run today.

WEEK 12 SUNDAY: Welcome to race week. You should feel confident in your training and ready to take on

13 1 .

! Remember, now is not the time to try anything new. Head to

yoga or take time to stretch.

MONDAY: Head out for a

-mile tempo run @

K pace. Follow up your run with

minutes of strength training.

TUESDAY: No speed work today. Go out for

miles at a comfortable pace.

WEDNESDAY: Today's run is all about recovery. Go out for

miles at an easy pace.

Remember, you should be able to hold a conversation during your easy runs.

FRIDAY: Rest Day. Training isn't just about running fast and lifting weights. Your body needs a rest day in order to see your progress.

SATURDAY: It's the day before your big race, are you ready? Shake out with

easy

miles. You've worked really hard throughout the training program. Treat yourself to a good meal and get to bed at a good time. Good luck tomorrow!

SUNDAY/RACE DAY: Today is the day you've been waiting for. You completed your runs, workouts, and strengthening in preparation for today. There's no need to be nervous - you've worked too hard. Go out and get that PR!

TRAINING CHECK-IN WEEK

TRAINING CHECK-IN:

On a scale of

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently next week?

WEEK

TRAINING CHECK-IN:

On a scale of

15 -

, how would you rate your training this week and why?

Is there anything that you would do differently for your next race?

POST-RACE Reflect: You made it across the finish line. Although this wasn't your first time running a half-marathon, if you followed along the training program without injury, you may have run your fastest half-marathon yet. Take time to celebrate the journey because you worked hard for this moment.

Recover: What's more important that reflecting? Recovering. Be sure to foam roll and stretch after your race to avoid injury and promote a healthy recovery process.

ABOUT THE PROGRAM: The City Fit Girls Half-Marathon Personal Best Program was developed by Takia McClendon. Takia is a USATF Level

Certified Running Coach and co-founder of City Fit Girls. She spends most of her time helping new runners get fitted for running shoes at an independent running and fitness shop in Philadelphia. When she's not running, she's listening to music, reading or writing about - you guessed it - running.

Kiera & Takia, Co-Founders of City Fit Girls

Team City Fit Girls

JOIN CITY FIT GIRLS ON STRAVA: Want to track your progress throughout your training? Sign up for a free Strava account and connect it with your favorite GPS device or smart phone. Once you're signed up, search for the City Fit Girls group within the app and cheer on other women in our community.

FOLLOW CITY FIT GIRLS: Follow us on social media @cityfitgirls.