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and�confidence�with� our�eight-week�plan�� designed�exclusively�for� FITNESS�by�running� coach�Andrew�Kastor�� who�creates�online� training�programs�for� the�New�York�Road� Runners�club��Plus�� find�gotta-have�gear�� energizing�meals�� motivation�secrets�and� more��Now�turn�the� page�and�get�running!

Here’s�all�you�need�to� go�from�casual�jogger� to�half-marathon�logger� in�no�time��Whether� you’re�a�newbie�or�a� seasoned�runner��you’ll� build�strength��speed

repeat. KEY STRENGTHEN YOUR STRIDE “Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles.5 miles 3 miles REST 11 miles 3 miles REST Half-marathon race day! 13. 76 FITNESSMAGAZINE. hamstrings) Start in plank. Cross-train Do any form of low-impact aerobic activity (biking. 3 miles. 3 miles. 4 miles. 2 miles 2 miles. Do 5 reps each side. 2 miles. Straighten left leg and lower arms. Plus. conversational pace for the next. Single-Leg Squat (Targets butt. Do 10 reps. Lunge forward with left leg. Lift right leg. torso lifted. 2 miles 1 mile.R. do the strength-training moves below. quads) Stand with feet hip-width apart. run. Long run Warm up for 5 to 10 minutes and then run the number of miles listed at a slow.1 miles Walk. Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you. and speed walk the last leg. lower.5 miles 3 miles REST 5 miles 4 miles REST 6. 1 mile. This is good practice for your race. Step back to start position. 3 miles. walk Walk the first segment. arms by sides. Plank Flip (Targets back. conversational pace. Do 5 reps each side. 2 miles 2 miles. steady pace you can maintain over that distance. forearms on floor. 1 mile 1 mile. switch legs and repeat. legs together and extended. 2 miles 1 mile. keeping right foot lifted. 1 mile.getfit Cross the Finish DAY WK 8 WK 7 WK 6 WK 5 WK 4 WK 3 WK 2 WK 1 MON TUES 2 miles. 2 miles. Switch legs.  Easy run Run the number of miles listed on the chart at a comfortable. butt. arms overhead. 2 miles. palms facing each other.COM | MARCH 2010 .5 miles 5 miles REST 8 miles 4 miles REST 9. Lift left leg. then run at an easy. butt. 2 miles 2 miles. Lift hips a few inches. reduce the risk of injury and up performance. Lift left leg. 2 miles. 3 miles. Project. quads. 1 mile Beginner Plan Follow a Fitness Staffer! If�you�can�run�at�least�two�miles�without�stopping��even�at�a� slow�pace��try�this�easy-does-it�program��It�tacks�on�miles� gradually�to�get�you�from�start�to�end�feeling�strong� “I�didn’t�complete�the�last�MORE� FITNESS�Women’s�Half-Marathon� due�to�a�hip�injury��so�this�time�I’m� going�the�distance�”�says�senior� editor�Bethany��Follow�her�training�at� www�fitnessmagazine�com�bethany� WED THURS 1 mile FRI REST SAT 2 miles. abs. 3 miles. 2 miles 2 miles.M. Flip over to face up. 2 miles 2 miles. elliptical. 1 mile SUN 2 miles REST REST REST REST REST REST REST REST         2 miles REST 3. lower. 2 miles. alternating legs. 1 mile 2 miles. bending knees 90 degrees. Lift right leg. 2 miles 2 miles. 2 miles 1 mile. Do 20 reps. rowing) for 30 to 60 minutes. lower. 2 miles 1 mile. 3 miles. 1 mile 2 miles.T. 2 miles. swimming.” says coach Blake Boldon of the online training group Run S. 1 mile. 1 mile 1 mile.A. Hands-Up Lunge (Targets hips. hamstrings) Stand with feet hip-width apart. lower. arms bent by sides.

and I’ve run a marathon in 46 states. Repeat speedy mile/recovery combo the number of times indicated.” —Melissa Wengroff. Goal race pace (GRP) run Jog for 15 minutes. RUNNING COMMENTARY Sure. even if it’s just once a week. 37. New York City Make Milestones “I began running when I was 40. Do 4 reps. it’s tough to talk).” —Robin Durawa. 72. It gives me a much bigger kick on race day. Plus. Jog for 15 minutes to cool down. ideally the pace you want to run on race day. elliptical. then run 1 mile at a push-it pace (8 on an intensity scale of 1 to 10. 26. Keep Up With the Janes “Run with someone who is slightly speedier than you are. you can ace 13. South Dakota 78 FITNESSMAGAZINE. Speed repeats Jog for 15 minutes. New York City Do a Speed Check “I run on a track once a week.getfit Race in Record Time DAY WK 8 WK 7 WK 6 WK 5 WK 4 WK 3 WK 2 WK 1 MON 4 miles Intermediate/Advanced Plan Follow a Fitness Staffer! “I’m�training�for�my�second�halfmarathon��and�I�want�to�go�faster�”� says�features�writer�Chee��Her� goal��to�clock�sub-nine-minute� miles��To�check�in�on�Chee��follow� “FITNESSMarathon”�on�Twitter� If�you�can�run�at�least�four�miles�at�a�steady�pace�without�walking�or�are� looking�for�a�bigger-than-��K�challenge��follow�this�program��It�mixes� intervals�into�your�mileage�to�put�speed�and�spring�in�your�stride� TUES WED 2 repeats THURS FRI SAT 2 miles SUN 4 miles 5 miles 4 miles 3 miles 4 miles 2 miles 4 miles          EASY 4 miles REST 5 miles  3 repeats REST 3 miles 7 miles  EASY 5 miles REST 4 miles 9 miles  4 repeats REST 4 miles 11 miles  EASY 6 miles REST 5 miles 9 miles  4 repeats REST 4 miles 12 miles  EASY 4 miles REST 6 miles Easy 2. conversational pace. intersperse four 30-second strides (bursts in which you gradually accelerate to a near sprint) in your run. Jog for 15 minutes.5-mile run plus 4 strides 8 miles 3 repeats REST Half-marathon race day! 13. after most of my children were grown up. Long run Jog for 5 to 10 minutes and then run the number of miles listed at a slow. jog slowly for 2 minutes to recover.1 miles  Easy strides Do most of your run at an easy. with 20 grandchildren. rowing) for 30 to 60 minutes. Get inspiration—and a few pointers—from previous MORE/FITNESS Women’s Half-Marathon finishers. Cross-train Do any form of low-impact aerobic activity (biking. Jog for 15 minutes. I love the challenge.COM | MARCH 2010 .1 miles. steady pace you can maintain over that distance. Each time I do a lap. It’ll help you push yourself beyond what you thought possible. I try to get just a little bit faster.” —Elaine Doll-Dunn. I’m now 72. Then run 2 minutes uphill at a hard  effort. Then run at the fastest pace you can maintain for the distance listed. swimming. Spearfish. Hills Jog for 15 minutes. After you warm up. do the strength-training moves on page 76. jog back down to recover.

EUGENE.” If running longer. (www. ALL DAY LONG You don’t need to bulk up on bagels now that you’re training. Run! Enter�one�of�these�half-marathons� for�more�smiles�per�mile� KENTUCKY DERBY FESTIVAL MARATHON AND MINI-MARATHON (APRIL 24. “If you really need a boost. (derbyfestivalmarathon. Adidas Marathon 10 brooks shop Kinsei II Low Cut left/ right-specific asicsamerica Avia 2111 Avi-Bolt II avia direct. BEFORE YOU EXERCISE Skip the snack if you’re running for less than an hour.com FUEL SERVICE Keep your mojo running high with these smart eating strategies from Lauren Antonucci.S. Hurry—this race is capped at 15.to 12-ounce glass of chocolate milk or a combo of mostly carbs (75 to 80 percent) with some protein (20 to 25 percent). (500festival. director of Nutrition Energy in New York City. DURING YOUR RUN Gulp six to eight ounces of H2O or other fluids every 15 minutes to stay hydrated.000 participants) includes a jaunt on the oval at the Indianapolis Motor Speedway and has nearly 120 bands and spirit squads on the course. Look the Part Soleus 131 Regular running soleusrunning Craft’s wicking proCool Zipped Wristband Nathan’s QuickDraw Plus 22-ounce Brooks L. when your muscles replace their power supply fastest.” she says. Aim to get about 60 percent of your diet from carbs.com) MORE/FITNESS WOMEN’S HALF-MARATHON (APRIL 25.com/halfmarathon) ONEAMERICA 500 FESTIVAL MINI-MARATHON (MAY 8. this race occurs in beautiful but tough Central Park. (eugenemarathon. If running over an hour. like a couple of handfuls of whole-grain cereal. your body wants more than water.fitness magazine. “Sports drinks give you the electrolytes.D. LOUISVILLE.” Antonucci says.COM | MARCH 2010 .” she says.getfit Ready. where the mostly flat course includes one lap in Churchill Downs.com/marathon) EUGENE MARATHON AND HALF-MARATHON (MAY 2.com) Asics Women’s america. Energy gels can also provide a surge. 20 percent from lean proteins and 20 percent from fat.and world-record-breaking running performances. INDIANAPOLIS) The nation’s largest half-marathon (35. WHEN YOU’RE DONE “Eat within 30 minutes postworkout. Last year nearly 10. Antonucci says. fluids and sugar-filled carbs you need. Grab an eight.000. have 100 calories of mostly carbs. R. NEW YORK CITY) One of the largest all-women halfmarathons in the country. drink eight to 12 ounces of water or a low-cal sports drink and go. “Otherwise.000 runners and walkers registered.com asics Swiftly Tech tee from Lululemon Everything you need to breeze through all those training runs.D. eat a combo of protein and carbs.. home of numerous national. Set. KENTUCKY) People race a week before the horses do in Louisville. 80 FITNESSMAGAZINE. about an hour beforehand. like toast with peanut butter and banana (200 to 300 calories). OREGON) The course travels on open roads and paths before finishing with a partial lap around historic Hayward Field.

Remove sauté pan from heat. 2. Cover and cook another minute. 3. executive AT&T chef at Public House and Mijita at in San Francisco and a three Park hour marathoner. about 9 minutes. Preheat a large skillet over medium-high heat. 28 g protein. then remove opened mussels and discard the rest. raise heat to medium high. 1 minute. add to mussels. drain.com/ halfmarathon. grated or minced very fine 1 tablespoon fresh (or 1½ teaspoons dried) thyme. 3. 4.getfit Prerace Power Meals “I always eat a bowl of pasta. Bring a large pot of water to a boil. Heat olive oil in a nonstick pan. like this capellini recipe. Add back to pan. 2. Sprinkle cheese on top. Add broccoli to pan and sauté for 30 seconds. FOOD ST YLIST: SUSAN OT TAVIANO FOR HALLEY RESOURCES 1. 43 g carbohydrate. from my new book. HAIR : CHEN HO WITH FORD ARTISTS FOR KER ASTASE. While pasta is cooking. Add garlic and cook. until lightly browned. Now Eat This ! 150 of America’s Favorite Comfort Foods All Under 350 Calories. minced 2½ cups broccoli. Bring a large pot of lightly salted water to a boil. until it is slightly thickened. 18 g protein. Add garlic and thyme and cook 30 seconds more. about 5 minutes. Indulge�in�high-carb�dinners�starting�two�nights�before�your�race��“You�want�a� meal�that’s����to����percent�carbs��is�easily�digested�and�won’t�upset�your�stomach�”� Antonucci�says��Sick�of�spaghetti?�Test-drive�these�dishes�from�top�chefs�while� training�and�see�if�one�revs�you�up�better�than�your�usual�heap�of�noodles� Sign up for the MORE/FITNESS Women’s HalfMarathon. 6. “This recipe. Broccoli and Pecorino Cheese Makes: 4 servings 1 tablespoon olive oil 12 ounces boneless skinless chicken thigh meat. plus find extra gear picks and training tips at www . UNDER ARMOUR SHORTS. FOOD ST YLIST: SUSAN OT TAVIANO FOR HALLEY RESOURCES . and cook 2 to 3 minutes. Remove mussels from shells and chop coarsely. MAKEUP: VICKIE GR ANADO USING MAC COSMETICS. 6 g fiber 1. Drain pasta. Bring a large pot of lightly salted water to a boil. 5. cut into 2-inch pieces ½ cup hot water 8 ounces capellini pasta 4 tablespoons pecorino cheese. whether I have a half-marathon or a 53-mile bike race the next day. 6 g fiber 1. and add saffron. who complete d the 2009 Ironman World Championship 70.fitnessmagazine.8 g fat (2 g saturated). Add ½ cup hot water and cover. is just as good as the original. Stir and sprinkle with cheese. Add fish broth. Remove chicken from pan and keep warm. cook until tender. 2. Lift lid after 2 minutes. 3. cleaned 1 garlic clove.COM | MARCH 2010 PAGE 75 : SAUCONY TOP. Garnish with parsley and lemon zest. bring marinara sauce and crushed red pepper to simmer in a large nonstick sauté pan over medium heat. 4. Cook sauce. from my book Cooking From the Hip. NIKE SHOES.3. In a large bowl.” says Thom Fox. stirring it occasionally with a heat-resistant rubber spatula. 10 g fat (2 g saturated). MAKEUP: VICKIE GR ANADO USING MAC COSMETICS. Continue cooking leek until it’s very soft and wine has evaporated. is packed with flavor and lasting energy. until broccoli is slightly soft. Add chicken and cook over medium heat 6 to 8 minutes. until liquid is reduced by about half. THIS PAGE: PETER ARDITO ( STILLS ). 30 g protein. cut into 1-inch pieces 3 garlic cloves. 2 g fiber 82 FITNESSMAGAZINE. 53 g carbohydrate. freshly grated Salt to taste No Cream–No Cry Penne Alla Vodka Makes: 4 servings 8 ounces whole-wheat penne 2 cups low-fat marinara sauce Pinch crushed red pepper 1 7-ounce container 2 percent Greek yogurt 1 cup chopped fresh basil Salt and freshly ground black pepper. cook about 5 minutes. “This dish. Capellini With Chicken. Nutrition facts per serving: 358 calories. Add salt and pasta. When pasta is done. Cook about 4 minutes. Nutrition facts per serving: 320 calories. toss sauce with drained penne and basil. Season with salt and pepper. Nutrition facts per serving: 415 calories. minced 1½ cups fish broth or bottled clam broth 1 teaspoon kosher salt 6 ounces penne (about 2 cups) Pinch saffron threads 2 tablespoons chopped fresh flat-leaf parsley ½ teaspoon finely grated lemon zest PAGE 75 : SAUCONY TOP. Use tongs to remove any opened mussels and set aside in a bowl. NIKE SHOES. Add chicken to broccoli and remove pan from heat. cleaned and thinly sliced ½ cup dry white wine 1½ pounds mussels. 5 g fat (1 g saturated). Add pasta and cook according to package directions. 55 g carbohydrate. Add leek and wine and bring mixture to simmer. 4.” says Cat Cora. UNDER ARMOUR SHORTS. star of Food Network’s Iron Chef America and a longtime runner. THIS PAGE: PETER ARDITO ( STILLS ). HAIR : CHEN HO WITH FORD ARTISTS FOR KER ASTASE. Add pasta and cook according to package directions. Stir about ½ cup marinara sauce into yogurt until smooth (this prevents yogurt from curdling). Add mussels and cover.” says FITNESS advisory board member Rocco DiSpirito. Then whisk yogurt mixture back into sauté pan with remaining sauce. stirring. drain and add to pan. to taste 6 tablespoons grated ParmigianoReggiano Mussels With Saffron-Wine Broth and Penne Makes: 4 servings 1 large leek trimmed of all green portions.

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