Winter’s cold and the footing is rough and it gets dark early and everyone’s grumpy. Takes a little something extra to get out for a run. But you can do it and it’s a great way to fight back against the climate and re-take the winter as a pleasure palace and a place to run and get in shape and have fun as you go.
So, with that in mind: we present The iRun Great Beau’s Beer Powered Half Marathon Spring Training Program.
Beau’s, like iRun, is a sponsor of the Tamarack Ottawa Race Weekend and when we heard that, we challenged Beau’s CEO Steve Beauchesne to run his first half marathon. At first, he wasn’t too sure. But he’s since come on board, brought his friends and will be reporting back on his training and experiences and offering the occasional free beer incentive prize for anyone else following our program.
This is an overview of the program that we gave Steve and expect him to follow to the letter. (And, when he doesn’t, it’s going to be the training program that we’ll have to revise and revise and. . . )
Please follow along at home and share with us the results of your training and if you have any questions, thoughts or beer recipes we should try. And without further ado, a 15-week training program by iRun General Manager and Feet, Don’t Fail Me Now author Ben Kaplan (pictured), designed especially for runners attempting their first half marathon, enjoy!
The iRun Great Beau’s Beer Powered Half Marathon Spring Training Program.
4K: establish the habit of running outdoors.
4K: in the beginning, more important than the distance is the habit-forming. it doesn’t matter how far you go, it only matters that you start getting up and going!
6K: expect to spend about another 20-minutes outdoors on your run!
6K: with running just twice a week, we can get you to the half marathon at the end of may, just keep making your running appointments.
8K = BEER!!!!!!! if we make it through running february, let’s all celebrate and have a group beau’s beer. send us your pictures from sunday’s run and, if you’re of age, you can win a Beau’s Prize Pack.
10K: this a big milestone to get accomplished. don’t worry if it feels hard, we’re going to focus on 10K for the next two weeks.
10K: keep at it, build endurance, build mileage.
10K: still rocking the 10K!
10K: yep, more 10K.
7K: good job with all those 10s, now let’s bring it down a bit and rest up for our long run. . . .
11K: you can do it!
12K: this is officially our first run in spring—congratulations, you made it running outdoors through the Canadian winter!
March 25: Earth Day
13K: keep it going and reach 13, and then we’ll bring it back down for your last two more long runs.
9K: remember when 9K was a big deal?
11K: hang in!
April 5 (Ben’s birthday!)
15K: our second to last long run! and once you can run 15K, you can almost surely hit 21.
9K: take it slowly after your long run, the point here is to keep up with your training, not slack, and stay loose.
9K: same idea as Wednesday’s run.
9K: take it slow, because. . .
17K: this is the longest we’ll run in training and the big one—you hit 17K, congratulations. the race is a month away and you’re ready, well done. grab a beer.
9K: recovery run.
9K: recovery run.
13K: a little longer than a regular run but nothing that, by now, should bend you too much of shape. take it slowly. remember to breathe.
7K: from here on in, we taper.
7K: another easy run to stay loose. the distance on these doesn’t really matter, we just want to keep you fit and fighting.
11K: stay sharp with a little distance.
7K: ease your way into race week.
7K: just keeping the legs moving.
7K: same idea.
5K: a beer to assail those race week nerves!
HALF MARATHON!! YOU CAN DO IT!!
Wherever you’re racing, let us know how it goes. And, if you’re racing Ottawa, meet Ben and Steve after your event at the Beau’s Beer Tent in front of City Hall on Saturday and Sunday. Let’s compare race notes. And drink beer! Good luck.