WebOct 12, 2024 · A half marathon is 13.1 miles, about 21 kilometers. This is equal to exactly half of a full marathon, which is 26.2 miles or 42 kilometers. The half marathon is an endurance race and is a great test … WebWednesday: 7 mile speed run (1 mile warm up, 5 mile race pace, 1 mile cool down) Thursday: 45-50 minutes cross-training. Friday: 5 mile easy run. Saturday: 10 mile long …
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WebSep 4, 2024 · The longest week of training is only about 6.5-7.5 hours total, with individual workouts that approximate the half-Ironman legs, outside of an extra-long swim workout to boost confidence in the ... WebMay 20, 2024 · Run 1 mile at an easy pace, the speed up to goal half marathon pace for 6 miles. Run one more mile at an easy pace to cool down. Wednesday – Run 6 miles easy. Run 5 acceleration strides. Thursday – Standard warm up. Run 10 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. crossword sad
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WebApr 10, 2024 · Waste Diversion. Physical waste presents a major challenge for event organizers. In 2024, the marathon produced 62,000 disposable water bottles, 1.4 million water cups, and 171,380 paper brochures. Web13 min/mi—30 sec run/30 sec walk. 14 min/mi—30 sec run/30 sec walk. 15 min/mi—15 sec run/30 sec walk. 16 min/mi—10 sec run/30 sec walk. 8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and … WebJan 28, 2016 · Massage can speed recovery, too: Give yourself a five-minute rubdown using a foam roller; roll slowly up and down your legs, butt, shoulders and back. You can also alleviate soreness by gently ... builders risk insurance providers near me