"Run-Walk" Antarctica 1/2 Marathon Training Program

*The "Run-Walk" Program is best suited for first-time 1/2 marathoners, those who are new to running or new to trail running.

DAY

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

MODE

Run-Walk +ST

Cross-Training

Glacier Run

Rest Day

Cross-Training

Run-Walk-Endurance

Rest Day

INTENSITY

Easy Pace

Moderate

Challenging

Moderate

Conversational Pace

I-RATE SYSTEM

7 - 7.5

7-8

8-9

7-8

6-7

HEART RATE

70-75%

75-80%

80-90%

75-80%

65-75%

WEEK 1

42 minutes

30-40 minutes

*Glacier Hill Workout

Rest

30-40 minutes

5 miles

Rest

November 19 - 25

Run 4 min/Walk 2 min

15R/W+5Climb+15R/W

Run 3 min/Walk 2 min

Repeat 7 times

Repeat continuously

WEEK 2

42 minutes

30-40 minutes

*Glacier Hill Workout

Rest

30-40 minutes

6 miles

Rest

November 26 - Dec 2

Run 4 min/Walk 2 min

15R/W+5Climb+15R/W

Run 3 min/Walk 2 min

Repeat 7 times

Repeat continuously

WEEK 3

42 minutes

30-40 minutes

*Glacier Hill Workout

Rest

30-40 minutes

6 miles

Rest

December 3 - 9

Run 4 min/Walk 2 min

15R/W+5Climb+15R/W

Run 4 min/Walk 2 min

Repeat 7 times

Repeat continuously

WEEK 4

42 minutes

30-40 minutes

*Glacier Hill Workout

Rest

30-40 minutes

7 miles

Rest

December 10 - 16

Run 4 min/Walk 2 min

15R/W+8Climb+15R/W

Run 4 min/Walk 2 min

Repeat 7 times

Repeat continuously

WEEK 5

48 minutes

30-40 minutes

*Glacier Hill Workout

40 minutes

30-40 minutes

8 miles

Rest

December 17 - 23

Run 4 min/Walk 2 min

15R/W+8Climb+15R/W

Run 3 min/Walk 2 min

Run 4 min/Walk 2 min

Repeat 8 times

Repeat continuously

WEEK 6

48 minutes

30-40 minutes

*Glacier Hill Workout

30-40 minutes

6 miles

Rest

December 24 - 30

Run 4 min/Walk 2 min

15R/W+10Climb+20R/W

Run 4 min/Walk 2 min

Repeat 8 times

Repeat continuously

WEEK 7

48 minutes

30-40 minutes

*Glacier Hill Workout

40 minutes

30-40 minutes

9 miles

Rest

December 31 -Jan 6

Run 4 min/Walk 2 min

15R/W+10Climb+20R/W

Run 3 min/Walk 1 min

Run 4 min/Walk 2 min

Repeat 8 times

Repeat 10 times

Repeat continuously

WEEK 8

45 minutes

30-40 minutes

*Glacier Hill Workout

Rest

30-40 minutes

7 miles

Rest

January 7 - 13

Run 4 min/Walk 1 min

15R/W+10Climb+20R/W

Run 4 min/Walk 1 min

Repeat 9 times

Repeat continuously

WEEK 9

50 minutes

30-40 minutes

*Glacier Hill Workout

40 minutes

30-40 minutes

10 miles

Rest

January 14 -20

Run 4 min/Walk 1 min

20R/W+12Climb+20R/W

Run 3 min/Walk 1 min

Run 4 min/Walk 1 min

Repeat 10 times

Repeat continuously

WEEK 10

50 minutes

30-40 minutes

*Glacier Hill Workout

30-40 minutes

8 miles

Rest

January 21 -27

Run 4 min/Walk 1 min

20R/W+12Climb+20R/W

Run 5 min/Walk 1 min

Repeat 10 times

Repeat continuously

WEEK 11

50 minutes

30-40 minutes

*Glacier Hill Workout

40 minutes

30-40 minutes

11 miles

Rest

January 28 - Feb 3

Run 4 min/Walk 1 min

20R/W+12Climb+20R/W

Run 3 min/Walk 1 min

Run 4 min/Walk 1 min

Repeat 10 times

Repeat continuously

WEEK 12

50 minutes

30-40 minutes

*Glacier Hill Workout

Rest

30-40 minutes

8 miles

Rest

February 4 - 10

Run 4 min/Walk 1 min

20R/W+15Climb+20R/W

Run 5 min/Walk 1 min

Repeat 10 times

Repeat continuously

WEEK 13

48 minutes

30-40 minutes

*Glacier Hill Workout

40 minutes

30-40 minutes

12 miles

Rest

February 11 - 17

Run 5 min/Walk 1 min

20R/W+15Climb+20R/W

Run 3 min/Walk 1 min

Run 4 min/Walk 1 min

Repeat 8 times

Repeat 10 times

Repeat continuously

WEEK 14

48 minutes

30-40 minutes

*Glacier Hill Workout

40 minutes

30-40 minutes

8 miles

Rest

February 18 - 24

Run 5 min/Walk 1 min

20R/W+15Climb+20R/W

Run 3 min/Walk 1 min

Run 5 min/Walk 1 min

Repeat 8 times

Repeat 10 times

Repeat continuously

WEEK 15

48 minutes

TRAVEL to BA

Easy Run in BA

Travel to Ushuaia

Rest

February 25 - March 2

Run 5 min/Walk 1 min

48 minutes R/W 5/2

48 minutes R/W 5/1

Rest Day

Repeat 8 times

Warm Weather

WEEK 16

Rest & Explore

ANTARCTICA

Rest & Explore

Travel Home

March 3 - 5

Stretch and Walk

MARATHON!!

Stretch and Walk

Repeat 5 times

Warm-up: walking 5 minutes at an easy pace prior to every run workout to gradually increase circulation to working muscles, heart and breathing rates.

Cool-down: walking 5 minutes at an easy pace after to every run workout to gradually bring heart rate and breathing back to normal levels.

Flexibility: Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Heart Rate: Using a heart monitor maintain a range between the prescribed percentages…65-75% of estimated maximum heart rate.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

Run-Walk Workout Warm-up walking 5 minutes at a brisk pace. Run at a pace that you can still talk or a "conversational pace" for prescribed number of minutes and follow with walking at a brisk pace for prescribed minutes. Example: Run 3 minute - Walk 2 minutes - repeat sequence 8 times for a total of 40 minutes. Cool-down walking 5 minutes at an easy pace.

Cross-Training = Include activities that are non running or and will supplement your running preparation for the race. Cycling or spinning, hiking on trails, stairclimbing pilates/yoga. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

Endurance Pace = Conversational pace should be at a slow, and comfortable-conversational pace. You should be at a pace where you can hold a conversation easily. Heart rate zone of 65-75% of maximum or I-Rate of 6-7.5. Note: heart rate will gradually climb due to fatigue and dehyration. Allow for a 5% increase and max heart rate of 75% of maximum rather than slowing pace to stay within zone.

ST=Strength Training and flexibility: A strong foundation will prevent overuse injuries and improve running efficiency. Especially on trail races. Include a total body strength training regimen twice per week on the scheduled days. Avoid strength training the day before or after the long runs.

Easy [EZ] Pace: Easy to moderate pace at 70-75% of maximum heart rate or an iRate level of 7+. A pace you could go at for along time easily.

Moderate Pace: Moderate pace at 75-80% of maximum heart rate or an iRate level of 7-8. A pace where you can hear your breathing, but not breathing hard.

Endurance Run = The Endurance Run should be at a slow, and comfortable-conversational pace. You should be at a pace to hold a conversation easily. Heart rate zone of 65-75% of maximum or I-Rate of 6-7.

Glacier Hill Workout: Warning!! This workout is very challenging, but will prepare you well for the physical and mental challenges on the Antarctica Marathon. Make sure to take the climbing pace easy at first and let your body adapt. The race course rolls the entire way and also includes a climb [hike] up a glacier on snow up 17% grade incline about 2/3 of a mile (1K). To preform the Glacier Hill Workout, warm-up walking 5 minutes at a brisk pace. Run the scheduled Glacier Hill Workout [R/W20+Climb10+R/W20] means Run-Walk at 3/2 ratio easy for 20 minutes, then Climb stairs, on a climbing machine at the gym or elevate a treadmill to max incline 12-15% and climb for 10 minutes, finish with Run-Walking at 3/2 ratio easy to moderate pace for 20 minutes. Cool down with 5 minutes of walking. This will train your mind and body for the Glacier climb you will run twice on the marathon course. If you are new to hill-work, perform the runs at first without hills. After 4-5 Glacier Workouts, include hills from 3-5% in the run-walk segments. Note: you can also perform the climb at the beginning or end of the run if that works better with your terrain (i.e. if you are running hills outdoors - then climbing in the gym or on stairs)

*Race Day Strategy = A great run-walk strategy for this course is to run the straight (flats) and downhills and walk the uphills.