Sample Training Plan for finishing Half Marathon under 120 mins Monday Week 1

Rest

Tuesday
6K

Wednesday
Strength workout as given Gym workout + Strength workout as per the link

Thursday
3K easy - 2 x (2K in 11:12 with 2 mins jog) - 1K easy 3K easy - 3.5K in 19:36) - 1K easy

Friday
Cross Training workout Strength workout

Saturday
Rest

Sunday
10K Jog

Week 2

Rest

3K easy - 5 x hill workout (see 'notes' at the side for details) - 2K easy 3K easy - 5 x (400m each in 2:04 with 2:00 jog) - 1K easy personalized 50

Rest

8K Time Trial (Aim to finish it in 44 mins) 12K Jog

Week 3

Rest

Gym workout + Strength workout as per the link day

3K easy - 3 x (2K in 11:12 with 2 mins jog) - 1K easy Marathon

Cross Training workout

5K

To

get

your

Full/Half

Training

Plan

contact

us

at

stayfit@dumbelled.com or call 9769776436 Notes (Speak with coach over phone to understand it in detail): Easy Run: A slow run. The pace should be one at which you are able to carry on a light conversation. Hill Training: Running short intervals on a hill or a slope or running across hilly terrain and adding in efforts. Hills provide resistance and working on hills is like going to an outdoor gym. Hill training increases your aerobic capacity (you'll need to use less oxygen at longer distances) and improves your running economy (you use less oxygen to run faster) - and as it's high intensity it's a great calorie burner Speed (Interval) Training: Speed sessions usually refer to short bursts of timed reps and intervals longer reps measured over distance. Speed work will make you a stronger more efficient and faster runner and you will notice a big difference to your fitness and speed in short period of time. It will help take you from a jogger to a runner. Long Runs: Long runs should be run at a steady pace, at a heart rate of up to 75 percent or up to six out of ten on a perceived rate of exertion, and you should be able to chat comfortably. Pace your long run so it's 80 per cent of the speed you could race the same distance - or slower. Workout: Follow this video http://bit.ly/1fqdi2f (Do 2 sets with a rest period of 2 mins in between) Stretches: Follow this video http://bit.ly/1dnAFtg

Zywie Ventures Private Limited

Dumbelled.com

stayfit@dumbelled.com

+91-9769776436, +91-8939749177

Exercise Program For: Rohini Comment: If the directions are followed exactly this program should take approximately 28 minutes. AROM ankle PF uni stand (single heel raise)

Date: 10/22/2013 Page: 1

AROM hip/knee flx (lunge squat) (Lunge squat)

Stand, using chair for balance if needed. Raise up on ball of right foot, through full range. Return to start position and repeat. Repeat with left leg. Special Instructions: Do not lean forward. Perform 3 sets of 20 Repetitions, once a day. Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds. AROM hip hike uni stand (Hip hike)

Step forward and bend knees until in a lunge position. Slowly bend both knees to lower trunk toward floor. Slightly straighten knees to raise up. Continue to lower and raise while in lunge position. Perform 3 sets of 12 Repetitions, once a day. Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds.

AROM lumbar flx (crunches) (Crunch)

Stand on a elevated step with one leg as shown. Keep knees straight. Lift hip as high as possible, and lower. Repeat. Perform 3 sets of 15 Repetitions, once a day. Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds.

Lie on back with knees bent, and hands clasped behind neck. Raise shoulders up until they clear the floor and return to start position for one set. For the other two sets, Raise left shoulder toward right knee, return to floor. Lift right shoulder toward left knee, return to floor. Perform 3 sets of 15 Repetitions, once a day. Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds.

Issued By:
Dumbelled.com

Dr. Nikhil Latey

Signature: ___________________________
Except as to user supplied materials, Copyright 1995-2009 BioEx Systems, Inc.

These exercises are to be used only under the direction of a licensed, qualified professional.

Exercise Program For: Rohini AROM lumbar ext prone high level (Superman)

Date: 10/22/2013 Page: 2

Stretch hamstring uni stand (Standing hamstring stretch)

Lie face down with arms outstretched over head as shown.. Arch upward, raising arms and legs off floor. Return to start and repeat. Special Instructions: Progress by holding 2-3 seconds. Perform 3 sets of 10 Repetitions, once a day. Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds. Stretch Lattisimus/Obliques stand (Sidebend stretch)

Stand with heel propped on low table, knee straight, as shown. Gently and slowly lean forward at waist. Repeat with other leg. Special Instructions: Keep the knee straight. Perform 1 set of 3 Repetitions, twice a day. Hold exercise for 20 Seconds. Stretch Piriformis 4 point kneel (4 point Piriformis)

Raise right arm overhead behind head, holding with left arm. Bend knees slightly to provide better balance. Pull arm as you bend trunk to left. Repeat with other side. Perform 1 set of 3 Repetitions, twice a day. Hold exercise for 20 Seconds.

Position on all fours. Place right leg under left as shown. Rock backward until a stretch is felt in the right buttocks. Hold stretch, relax and repeat. Repeat stretch with left leg. Perform 1 set of 3 Repetitions, twice a day. Hold exercise for 20 Seconds.

Issued By:
Dumbelled.com

Dr. Nikhil Latey

Signature: ___________________________
Except as to user supplied materials, Copyright 1995-2009 BioEx Systems, Inc.

These exercises are to be used only under the direction of a licensed, qualified professional.

Exercise Program For: Rohini Stretch Quads prone self (Prone quad stretch)

Date: 10/22/2013 Page: 3

Stretch Gastroc/Soleus bil standing (Double Gastroc step stretch)

Lie face down. Reach back and grasp ankle. Relax leg and gently pull ankle towards buttocks. Perform 1 set of 3 Repetitions, twice a day. Hold exercise for 20 Seconds.

Stand with balls of feet on a step, using banister to steady yourself. Keeping knees slightly bent, gently lower heels. Special Instructions: Progress to performing with straight knees. Perform 1 set of 3 Repetitions, once a day. Hold exercise for 20 Seconds.

Issued By:
Dumbelled.com

Dr. Nikhil Latey

Signature: ___________________________
Except as to user supplied materials, Copyright 1995-2009 BioEx Systems, Inc.

These exercises are to be used only under the direction of a licensed, qualified professional.