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Author: Sarah Sponaugle

Conquer the Half: Your Guide to Half Marathon Training with the Run-Walk Method

Written by Sarah Sponaugle on . Posted in Coaching, Running. No Comments on Conquer the Half: Your Guide to Half Marathon Training with the Run-Walk Method

Thinking about tackling a half marathon but feeling intimidated by the distance? The run-walk method might be just what you need, and for a truly personalized approach, consider working with a run coach! This approach breaks the 13.1 miles into manageable intervals of running and walking, making the distance less daunting and more accessible, especially for beginners or those returning from injury. This post will guide you through half marathon training using the run-walk method, helping you cross that finish line with confidence and a smile.

Why Choose the Run-Walk Method?

The run-walk method offers several benefits:

  • Reduced Impact: Walking breaks lessen the stress on your joints, reducing the risk of injury.
  • Improved Endurance: By incorporating walking, you can cover more distance without completely exhausting yourself, building endurance gradually.
  • Faster Recovery: Walking allows your muscles to recover during the run, enabling you to train more frequently.
  • Increased Enjoyment: The run-walk approach can make long runs more enjoyable and less mentally challenging.
  • Perfect for Beginners: It’s an excellent way to transition into longer distances and build a solid running base.

Setting Up Your Run-Walk Plan and the Value of a Run Coach

The key to a successful run-walk plan is finding the right ratio of running to walking that suits your fitness level. Here are some starting points:

  • Beginner: Start with a run-walk ratio of 1 minute running to 4 minutes walking. As you progress, gradually increase the running intervals and decrease the walking intervals.
  • Intermediate: Try a ratio of 2 minutes running to 2 minutes walking or 4 minutes running to 1 minute walking. Again, adjust based on how your body feels.
  • Advanced: Even experienced runners can use the run-walk method for longer distances. They might use a ratio of 8 minutes running to 1 minute walking or something similar.
  • Customized run training plan: It is highly recommended to consider working with a run coach, who can help you to customize a run training plan that is specific to your current fitness level, and your goals.

Your Half Marathon Training Schedule

A typical half-marathon training plan is 12-16 weeks long. Here’s a general framework for incorporating the run-walk method:

  • Week 1-4 (Base Building): Focus on building your base mileage with shorter runs and a gradual increase in the total distance. Use a conservative run-walk ratio.
  • Week 5-8 (Increasing Mileage): Gradually increase the length of your long runs and the overall weekly mileage. Adjust your run-walk ratio as needed.
  • Week 9-12 (Long Runs): Continue building your long runs, peaking at around 10-12 miles. Refine your run-walk strategy and practice fueling and hydration.
  • Week 13-16 (Tapering): Reduce your mileage in the final weeks to allow your body to recover before the race. Maintain your run-walk rhythm during shorter runs.

Important Training Tips

  • Listen to Your Body: Pay attention to how your body feels. Don’t hesitate to take rest days when needed and adjust your plan accordingly.
  • Consistency is Key: Stick to your training schedule as much as possible, but don’t push yourself too hard.
  • Practice Your Race Day Strategy: During your long runs, practice your run-walk intervals, fueling, and hydration strategy.
  • Find a Running Buddy: Training with a friend can provide motivation and support.
  • Proper Gear: Invest in comfortable running shoes and apparel.
  • Cross-Training: Incorporate cross-training activities like swimming or cycling to build overall fitness and prevent injuries.

Race Day Strategy

  • Stick to Your Plan: Don’t deviate from your practiced run-walk ratio on race day. It’s easy to get caught up in the excitement, but sticking to your plan will help you conserve energy and finish strong.
  • Start Slow: Begin at a comfortable pace and gradually settle into your rhythm.
  • Fuel and Hydrate: Practice your race day nutrition and hydration plan during your long runs.
  • Enjoy the Experience: Running a half marathon is a fantastic achievement. Enjoy the journey and celebrate your accomplishment!

The run-walk method is a powerful tool for conquering the half marathon. With a well-structured plan, consistent training, and a positive attitude, you’ll be crossing that finish line with pride. Happy running (and walking)! Get started here!

Crushing the Marathon as a Vegan from Run Adaptive Run Coaching

Fueling Your 26.2: Crushing the Marathon as a Vegan

Written by Sarah Sponaugle on . Posted in Coaching, Running. No Comments on Fueling Your 26.2: Crushing the Marathon as a Vegan

So, you’re a vegan with a marathon-sized dream? Awesome! More and more runners are discovering the power of plant-based nutrition, and it’s absolutely possible to conquer 26.2 miles fueled by plants. This blog post will guide you through the essentials of marathon training on a vegan diet, ensuring you have the energy and nutrients you need to cross that finish line strong.

Addressing the “Protein Question” (Spoiler: You’ll Get Enough!)

The biggest concern people have about vegan athletes is protein. Rest assured, a well-planned vegan diet provides ample protein for even the most demanding endurance events. The key is to focus on diverse sources and strategic timing.

  • Powerhouse Protein Sources: Legumes (lentils, chickpeas, beans), tofu, tempeh, edamame, quinoa, nuts, seeds, and whole grains are your protein allies.
  • Timing is Key: Distribute your protein intake throughout the day, especially after your runs, to aid muscle recovery and growth. Consider adding protein to your smoothies, snacks, and meals.
  • Supplement Smartly (Maybe): While a balanced vegan diet usually covers protein needs, some runners opt for plant-based protein powders (pea, soy, brown rice) for convenience, particularly after long runs.

Carbohydrates: Your Marathon Fuel

Carbohydrates are your primary energy source for long distances. Don’t shy away from them!

  • Complex Carbs are Your Friends: Focus on complex carbohydrates like whole grains (brown rice, oats, quinoa), sweet potatoes, fruits, and vegetables. These provide sustained energy release, which is crucial for marathon training.
  • Carb Loading: As race day approaches, implement a strategic carb-loading plan to maximize glycogen stores. This involves increasing your carbohydrate intake in the days leading up to the marathon.
  • Fueling During the Run: Practice fueling with vegan-friendly gels, chews, or homemade energy bites during your long runs to avoid hitting the wall. Experiment to find what works best for your stomach. This planning is much easier with a run coach as they will guide you on how much and when.

Fats: Essential for Hormone Production and Nutrient Absorption

Healthy fats are crucial for overall health and affect hormone production and nutrient absorption.

  • Good Fats, Good Performance: Include sources like avocados, nuts, seeds, chia seeds, flaxseeds, and olive oil in your diet.
  • Don’t Overdo It: While necessary, fats shouldn’t be your primary fuel source during long runs. Focus on carbohydrates for readily available energy.

Micronutrients: The Unsung Heroes

Vegan runners need to pay attention to certain micronutrients:

  • Iron: Iron deficiency can lead to fatigue. Consume iron-rich foods like lentils, beans, tofu, spinach, and fortified cereals. Pair them with vitamin C-rich foods (citrus fruits, broccoli) to enhance absorption. Consider a vegan iron supplement, but consult a healthcare professional first.
  • Vitamin B12: B12 is primarily found in animal products, so supplementation is often recommended for vegans.
  • Vitamin D: Sun exposure is the best source, but supplementation may be necessary, especially in regions with limited sunlight.
  • Omega-3s: These essential fatty acids are important for brain health and reducing inflammation. Include flaxseeds, chia seeds, and walnuts in your diet. Consider a vegan omega-3 supplement derived from algae.

Hydration: Don’t Forget the Fluids!

Proper hydration is vital for all runners, regardless of diet.

  • Stay Hydrated: Drink plenty of water throughout the day, especially before, during, and after your runs.
  • Electrolytes: During long runs, consider using electrolyte drinks or tablets to replenish lost sodium, potassium, and other minerals.

Sample Vegan Marathon Training Meal Plan (Example)

  • Breakfast: Oatmeal with berries, nuts, and seeds.
  • Lunch: Lentil soup with whole-grain bread and avocado.
  • Dinner: Tofu stir-fry with brown rice and mixed vegetables.
  • Snacks: Fruit, nuts, trail mix, vegan protein bars.

Listen to Your Body

Every runner is different. Pay attention to how your body responds to training and nutrition. Adjust your diet and training plan as needed. Consulting with a registered dietitian specializing in sports nutrition and a running coach can provide personalized guidance.

Crossing the Finish Line, Plant-Powered!

Training for a marathon on a vegan diet is entirely achievable and can even enhance your performance. By focusing on a well-balanced diet, paying attention to micronutrients, and fueling strategically, you’ll be well on your way to crushing your marathon goals. Good luck, and happy running!

Click Start Now to begin your free 14-day trial and access our expert-designed training plan tailored to your vegan lifestyle. Your best running year starts here!

Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

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Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

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Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

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