Embracing the Journey: Hybrid Training Program for a Half Marathon

Introduction

I am so excited to share my training program with you! Ok, first I have to start with the obvious... Don't start any new workout program before consulting your doctor. Also, I am NOT a doctor. That being said... I'm glad you're here!

So, what qualifies me to come up with a workout program to whip you into shape for a half marathon? haha. I guess trial and error. I'll be super honest.. For a long time (over a decade) I thought that the best way to get better at running distance was to run distance. Make sense right?

So I ran. And I ran and I ran and I ran... only, I wasn't improving. By improving, I mean I still felt like I was dying after 3 miles and I couldn't improve my time. I ran this way for years. I was never planning to run competitively, but I did have a few bucket list goals to hit before I turned 30:

• Finish a 5K in the top 10

• Finish a 10K in the top 20%

• Finish a half marathon without walking

• Finish a full marathon. Just finish.

9 months before my birthday though, I found out I was pregnant. A few weeks after, I was put on bedrest. It was a really rough pregnancy. I landed in the hospital multiple times, but we made it! He was born in October of 2015 and I turned 30 in December. I spent the next decade pregnant. No really. 7 pregnancies in 9 years. But, now we have 4 beautiful children. My youngest is 2 years old and I am ready to slay that list! Last summer, I ran the Margaritaville 5K and placed 2nd in my age group. It was super easy and it lit a fire in my soul to finish what i started 10 years ago.

Let me give you one more disclaimer before we dive in:

This isn't a 'couch to marathon' program. I was in pretty decent shape when I started it. Do a serious self assessment. If you can't run 3 miles without huffing and puffing, then it may not be for you. I have been running 2-4 miles several times a week for most of my life.

I love this training approach because it's achievable from anywhere. We are an 80% (as opposed to full-time) travel family. I have done these workouts outside my RV, on a random island in the French Caribbean, Disney World... California. Literally, all over!

Discovering the Hybrid Approach

I don't have the luxury of extra time. I have four kids that I homeschool, and we run several businesses while traveling the world so my workouts need to be short and sweet. That is how I happened upon this hybrid approach to half marathon training.

This approach combines multiple training styles, which I learned by accident, is the perfect way to get in better shape quickly because by constantly changing your workout routine, your muscles are exposed to a variety of stimuli, avoiding the plateau a lot of runners experience.

I combine a legit half marathon running program, incline sprinting, HITT & LITT (high & low intensity interval training) and Core.

For my interval training, I use Beachbody's Morning Meltdown 100 program. You do have to sign up for a subscription to access it, but I literally don't make a dime from sharing any of this info if you do or don't. I just want to help others achieve their health and fitness goals. I'm sure you can find plenty of high and low intensity interval training workouts for free to take the place of those on the workout calendar.

Preparing for the Challenge

I decided to run the Disney Princess Half Marathon because, well, I love Disney World. Yes. I drank the Mickey kool-aid and my family and I are quite addicted. We stay for a month at a time. Plus, I've heard it's awesome! I plan to cover part of the race live and post race video right after, so make sure you subscribe to our YouTube channel and follow on Instagram to see the results of my program.

Like I mentioned before, we travel A LOT. I run because it's my therapy. No really. I suffered from debilitating anxiety attacks for years. I would get so wound up I would hyperventilate and pass out. I started running because pounding the pavement was a way for me to physically expel all that nervous energy. Sometimes I feel like a shaken soda bottle. So I run.

I also run because it such an amazing way to experience the different locations we visit. I was just fortunate enough to run in Martinique down in the French Caribbean. The island was absolutely phenomenal. The black sand beaches stretch for miles while mist encircles the volcano on the North side of the island. I was so excited to find quite a challenging hill in Sainte-Luce that enabled me to do the uphill part of my program. The tricky thing is getting creative when you're running in a place like Manhattan or Florida where it's mostly flat. Find a building with a stairwell. Sprint the stairs instead. It works just as good.

One thing you have to be ok with if you are attempting to do any workout program, while you are traveling, especially, is being flexible. This past few weeks, we are getting ready to embark on a 4 month tour in the RV. We have been burning the midnight oil trying to get everything prepared. I had to skip my last half marathon simulation run. I wasn't happy about it, but I don't think it will make or break me in the end.

Training Regimen:

Ok, Here's the good stuff. The actual training schedule. Buckle up. I didn't say it would be easy, but if you're willing to put in the work, I think you'll do great finishing a half marathon and you might even get that much closer to your weight/body goals.

The program is 12 weeks long. You can start it much earlier thought and repeat as many times as you care to.

Let's talk about the components of the program:

Distance Running - I looked at a few programs, but the (Boston Athletic Association's Level 2) half marathon program really spoke to me. I take my distance days from this schedule.

Incline Sprinting - This part of the program is flexible. Basically, you need to run the equivalent of 1 warm up mile at goal pace, ten - fourteen uphill sprints with 45 seconds rest in between, then finish off with a mile at goal pace. Your total mileage for this day should be between 2.75 miles and 4 miles max. I like to find the steepest hill wherever we are traveling. Sometimes it's a challenge. Florida is like a pancake! So, I will find a building with steps or a stadium. I have found some great hills in my travels. Do an exploratory distance run and you may stumble on something great! I found the back of the HOLLYWOOD sign that way by complete accident!

HITT & LITT - HITT means High Intensity Interval Training. This style of training isn't for the weak. It's a LOT of workout packed into a little bit of time. Most are 20-25 minutes long. You do periods of really high intensity then small breaks in between. Low Intensity Interval Training is basically the same as HITT, but you alternate between low impact and rest. For BOTH HITT and LITT, I use Morning Meltdown 100 on Beachbodyondemand.com

Core - I use a variety of core workouts, but I really love Beachbody's Brazil Butt Lift -- Tummy Tuck. That workout still makes me sore no matter how many times I've done it. I also love the Core work in Morning Meltdown 100,

12 Weeks to Half Marathon Schedule:

(You should be able to complete 3-4 miles with no problem before starting this.

WEEK 1:

Day 1: Incline Sprinting

Day 2: Cardio - (Morning Meltdown 100 -- Phase 1 / Day 1 Cardio Meltdown)

Day 3: Distance Run: 3-4 Miles, try to cut 10 seconds off best pace)

Day 4: Rest // 20 minutes of stretching

Day 5: Incline Sprinting

Day 6: Distance Run: 4-5 miles

Day 7: HITT (Morning Meltdown 100 -- Phase 1 / Day 6 LIT Cardio)

WEEK 2:

Day 1: Incline Sprinting

Day 2: Cardio - (Morning Meltdown 100 -- Phase 1 / Day 11 Cardio Meltdown)

Day 3: Distance Run: Intervals -- 6-8 x 1/2 mile at Half Marathon Pace with 90 seconds rest

Day 4: Rest // 20 minutes Stretching

Day 5: Incline Sprinting

Day 6: Distance Run: 6-7 miles rolling hills if possible

Day 7: Core (Morning Meltdown 100 -- Phase 1 / Day 13 Core Inferno)

WEEK 3:

Day 1: Incline Sprinting

Day 2: LITT - (Morning Meltdown 100 -- Phase 1 / Day 16 LIT Cardio

Day 3: Distance Run: 5-6 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest

Day 4: Rest // 20 minutes of stretching

Day 5: Incline Sprinting

Day 6: Distance Run: 7-8 miles on rolling hills if possible

Day 7: Cardio (Morning Meltdown 100 -- Phase 2 / Day 21 Cardio Meltdown)

WEEK 4:

Day 1: Incline Sprinting

Day 2: LITT - (Morning Meltdown 100 -- Phase 2 / Day 26 LIT Cardio)

Day 3: Distance Run: Progression: 4 miles, 3-4 minutes rest, then 4 X 60 seconds hard with 90 seconds rest

Day 4: Rest // 20 minutes Stretching

Day 5: Incline Sprinting

Day 6: Distance Run: 8-9 miles

Day 7: Cardio + Core (Morning Meltdown 100 -- Phase 2 / Day 31 Cardio Meltdown + Brazil Butt Lift Tummy Tuck)

WEEK 5:

Day 1: Incline Sprinting

Day 2: HITT - (Morning Meltdown 100 -- Phase 2 / Day 36 LIT Cardio)

Day 3: Distance Run: Tempo Intervals: 4 mi at half marathon pace, 2 min rest, 1 mi at 10K pace

Day 4: Rest // 20 minutes of stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Long Run 9-10 miles on rolling hills

Day 7: Cardio + Core (Morning Meltdown 100 -- Phase 3 / Day 41 Cardio Meltdown + Brazil Butt Lift Tummy Tuck)

WEEK 6:

Day 1: Incline Sprinting

Day 2: HITT -  (Morning Meltdown 100 -- Phase 3 / Day 46 LIT Cardio)

Day 3: Distance Run: Progression: 4 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds hard with 60 seconds rest

Day 4: Rest // 20 minutes Stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Half Marathon Simulation -- 4 miles easy, 4 miles goal pace, 2 miles easy

Day 7: Cardio (Morning Meltdown 100 -- Phase 3 / Day 51 Cardio Meltdown)

WEEK 7:

Day 1: Incline Sprinting

Day 2: Core - (Morning Meltdown 100 -- Phase 3 / Day 53 Core Inferno)

Day 3: Distance Run: Intervals: 2 mi at half marathon pace, 3 min rest, 2 mi at 10K pace, 3 min rest

Day 4: Rest // 20 minutes of stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Long Run 10-11 miles steady effort

Day 7: HITT (Morning Meltdown 100 - Phase 3 / Day 56 LIT Cardio)

WEEK 8:

Day 1: Incline Sprinting

Day 2: LITT - (Morning Meltdown 100 -- Phase 4 / Day 66 LIT Cardio)

Day 3: Distance Run: Progression: 5 miles, 3-4 min rest, then 8 x 30 seconds hard with 60 seconds rest

Day 4: Rest // 20 minutes Stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Half Marathon Simulation: 5 miles easy, 5 miles at goal pace, 2 miles easy on rolling hills

Day 7: Cardio Morning Meltdown 100 -- Phase 4 / Day 71 Cardio Meltdown)

WEEK 9:

Day 1: Incline Sprinting

Day 2: Core - Morning Meltdown 100 -- Phase 4 / Day 73 Core Inferno)

Day 3: Distance Run: Intervals: 2 mi at half marathon pace, 3 min rest, 2 mi at 10K pace, 3 min rest, 4 x 1/4 mile at 5k pace with 2 min rest

Day 4: Rest // 20 minutes of stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Long Run 11-12 miles steady effort

Day 7: HITT (Morning Meltdown 100 -- Phase 4/ Day 76 LIT Cardio)

WEEK 10:

Day 1: Incline Sprinting

Day 2: Cardio - (Morning Meltdown 100 -- Phase 5 / Day 81 Cardio Meltdown)

Day 3: Distance Run: Progression -- 6 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest in between

Day 4: Rest // 20 minutes Stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Half marathon simulation: 5 miles easy, 5 miles goal pace, 2 miles easy on rolling hills

Day 7: Core Morning Meltdown 100 -- Phase 5 / Day 83 Core Inferno)

WEEK 11:

Day 1: Incline Sprinting

Day 2: HITT - Morning Meltdown 100 -- Phase 5 / Day 86 LIT Cardio)

Day 3: Distance Run: Tempo Intervals: 3 mi at half marathon pace, 4 min rest, 1 mi at 10K pace, 3 min rest, 4 x 1/4 mile at 5k pace with 2 min rest

Day 4: Rest // 20 minutes of stretching

Day 5: Incline Sprinting

Day 6: Distance Run: Long Run 8 miles on a flat course

Day 7: Cardio (Morning Meltdown 100 -- Phase 5 / Day 91 Cardio Meltdown)

WEEK 12: (Half Marathon Race Day concludes this program)

Day 1: Incline Sprinting

Day 2: Core (Morning Meltdown 100 -- Phase 5 / Day 93 Core Inferno)

Day 3: Distance Run: Progression Run: 3 miles, 3-4 minutes rest, then four 30 seconds hard with 60 seconds rest in between

Day 4: HITT - (Morning Meltdown 100 (Phase 5 Workout 96 LIT Cardio)

Day 5: Rest // 20 minutes Stretching

Day 6: 2-3 miles easy effort

Day 7: RACE DAY!

- Running Days Explained:

Long Runs: These are to help your body and mind get used to longer runs. Get a good playlist, don't forget your water bottle. I make zero $ on this, so you know I'm being totally honest. I love the HydraPak Skyflask

Interval & Progression Runs: These are a mix of semi-long runs and sprints designed to make your muscles push after being a bit fatigued.

- Cross-Training Days:

If you don't want to bite the bullet and sign up for the Beach Body on Demand subscription, you can use your own version of Interval Training. The point is to push to max effort and really get your heart rate up.

- Rest Days: Recovery is imperative in an intense workout schedule. Listen to your body. Rest when you need to. Make this workout work for you. Stretching is IMPORTANT. I stretch before and after every workout, 20 minutes on workout days.

Balancing Travel and Training

I love finding running paths in new destinations. I use the All Trails app and see what other people have blazed, but I also use Google Maps. Be careful! I try to take into account traffic, the availability of sidewalks, crime rate and when possible, run with a buddy. Don't forget your pepper spray!

Sometimes It's hard to stay motivated when faced with traveling challenges. I know this all too well, but keep your eye on the prize! The last time I went to Disney, I threw workout efforts to the wind and gained 10 lbs in 2 weeks! Dang those delicious empanadas and margs in Epcot!

You can always adapt a workout to wherever you are. What I love about the Beachbody on demand is that it is wherever you are. We do it outside, inside, in parking lots, in the grass. You can watch it from your phone, computer, or smart TV. A

All you need to run is your feet!

Overcoming Obstacles

Sometimes life throws you a curve ball. (Hello pregnant at 29!) That wasn't my only setback over the years. I've broken my arm snowboarding. I completely tore my plantar facia. The flu, sick kids, sick partners, life happens. Just stay motivated and don't get too down if you have to shift your plans. I totally believe that God has a plan and it will happen in HIS perfect timing.

I've been trying to stay motivated since I returned from Martinique. I mean... I woke up every morning to the smell of ocean spray and flowers. A crisp 70º met me on my oceanside path, offering the most beautiful views of turquoise waters and palm trees. I ran on varying terrain.. sand, rocks, pavement, flat & awesome hills and stair cases. I returnned home to 30º and mist! BAH! But I ran at the gym for a few days, did my Core and HITT days inside with all my kids doing it behind me. (or I held one of them as I did squats! haha.) It's not easy, but that is what separates you from the ones who won't make it. Keep your resolve. Put motivational sticky notes in places you will see them randomly: bathroom mirror, closet, fridge.

Speaking of fridge... It's important to drink tons of water, electrolyte replacements if you're sweating excessively, and eat healthy. I will outline my diet plan in another post.

Can't wait to share my race day experience with you!