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Try this program from Beardsley

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sports Detroit Lakes, 56501
Detroit Lakes Minnesota 511 Washington Avenue 56501

Planning to run the half-marathon again next year and hoping to improve your results? Check out this training program developed by legendary marathoner Dick Beardsley.

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Day 1 starts with an easy three-mile run. If you are over the age of 35, have a family history of heart problems or it has been over 5 years since your last physical, please check with your physician before undertaking this training program.

Day 2 features an easy five-mile run. Since this is only your second day of training for the Dick Beardsley Half Marathon, take it easy on your 5 mile run today.

Day 3 gets more serious. Start with a 1.5 mile warm up run. Find a hill that has an angle of about 30-40 degrees and is about 300-600 meters high. Run up the hill for 60 seconds, turn around and jog back to the start. Repeat this process seven times. Once you are finished, cool down with a 1.5 mile jog.

Day 4 returns to an easy five-mile run. Establishing routes will help you relax when you run. Try the same five-mile route that you ran earlier in the week. Remember that this is a recovery run from yesterday’s hill workout, so keep it easy.

Day 5 features a not-so-easy five-mile run. It should be a little bit faster than yesterday. When you’re done, do some sit-ups or crunches. This is something you’ll want to keep up throughout the program. They will help you with your breathing and help reduce the chance of getting a side stitch while running. Start with 25 and work your way up to 100 to 150 crunches or sit-ups, 4 to 6 days a week.

On Day 6, return to an easy five-mile run. “These medium-length running days help keep your muscles in shape without over-working them. Don’t try to cheat and increase your mileage or your pace too quickly, doing so can put you at risk of an injury. Enjoy today’s light five-mile run.”

On Day 7, advance to an eight-mile run. “This is your first long run of the program, so find a comfortable and even pace. Pushing hard doesn’t equate to a better workout. In fact, pushing too hard too soon can increase your chance of injury.

On Day 8, start your workout with a good 15 minute warm-up jog. Run four 1-mile intervals at goal race pace, with 2 minutes of jogging in between each mile. When you’re finished, do a 15-minute cool down.

On Day 9, take a five-mile run at a very easy pace. You’ll want to conserve your energy for tomorrow’s interval workout.

On Day 10, get ready for some speed work. Warm up for 15 minutes and then do eight 1-minute intervals at 5K pace. Jog for one minute between each interval. Don’t forget to cool down by jogging or walking briskly for 15 minutes.

On Day 11, take a five-mile run. Make sure to stick to one of your favorite paths, and don’t forget to think positive thoughts.

Day 12 is a rest day. Take some time to think about your goals for your upcoming half-marathon. Jot these down and put them into a safe keeping place — you’ll want to take them out and review them frequently.

Day 13 involves an easy three-mile run. Running on softer surfaces can help prevent injuries. For today’s three-mile run, try a course in a nearby park or on a dirt trail.

On Day 14, it’s time for a 12-mile run. “Just think, after today’s 12-mile run you’ll have almost completed a half marathon. Run this workout at an even pace and visualize yourself on the Dick Beardsley Half Marathon course.

Day 15 is a five-mile easy recovery run. Make sure you are keeping yourself well hydrated with water and electrolyte drinks!

Day 16 is an easy five-mile run. Don’t forget those sit-ups or crunches!

On Day 17, get ready for hill intervals. Hill running builds strength and will help you get ready for any hills on the race course.

Start today with a 1.5 mile warm up run.  Find a hill that has an angle of about 30-40 degrees and is about 300-600 meters high. Run up the hill for 60 seconds turn around and jog back to the start. Repeat this process eight times. Once you are finished, cool down with a 1.5 mile jog.

Day 18 is an easy five-mile run. Remember you are building a base of miles, so don’t shrug off today’s five-mile run! Begin the run at a comfortable pace and stick with it.

Day 19 is a rest day, and you deserve it! These days are important for your body to give it a chance to recover from the increased stress of training. Drinking lots of water on your days off will help your body clean out any toxins that have accumulated in your system. Your urine should be almost clear.

Day 20 is an easy three-mile run. Your three-mile run today should get your legs loosened up before tomorrow’s 14-mile run. Take it easy!

Day 21 is a 14-mile run. This is your longest run of this program. Relax, I know you can do it! Just head out the door, put one foot in front of the other, think positive thoughts and keep going. It’ll be over before you know it, and just think — you’ll have completed more than a half marathon!

Day 22 is a four- to five-mile recovery run. While you may feel like taking the day off after yesterday’s long run, it’s important to go for a run to loosen up your legs.

Day 23 is a six-mile run. Try something different on your six-mile run today, like speeding up slightly every other mile, but make sure your first and last miles are used for warming up and cooling down.

Day 24 is for speed work. Warm up for two miles and then do five 2-minute intervals at 5K pace. Jog for one minute between each interval. Don’t forget to cool down by jogging or walking briskly for two miles.

Day 25 is a five-mile easy recovery run. These five-mile runs are great for recovering from a hard workout. Enjoy!

Day 26 is a day of rest. Don’t forget your sit-ups or crunches! Take some time to plan out and write up what you need to bring with you to your race.

Day 27 is a 12-mile run. Start slowly and remind yourself to be patient during the run. Starting off slowly is the key to a successful half-marathon, and if you push it too fast too soon, you’ll risk burnout. So it is important to practice this on your long run days.

Day 28 is a three-mile recovery run. Take it very easy and run on a softer surface like grass, dirt trails, dirt roads, or even a treadmill. It will feel great on your legs!

On Day 29 you will do a 15 minute warm-up, followed by five one-mile intervals at goal race pace, with two minutes of jogging in between each mile. Cool down for at least 15 minutes.

Day 30 is an easy five-mile run. Work out any soreness from yesterday’s workout with today’s five-mile run. Remember to take it easy because tomorrow you have a hill workout.

Day 31 is for hill intervals. Start with a 1.5 mile warm up run. Find a hill that has an angle of about 30-40 degrees and is about 300-600 meters high. Run up the hill for 60 seconds, turn around and jog back to the start. Repeat this process nine times. Once you are finished cool down with a 1.5-mile jog.

Day 32 is an easy five-mile run. Enjoy!

Day 33 is a rest day. You’re halfway through the Dick Beardsley Half Marathon training program.

Day 34 is an easy four-mile run. A short run of four miles is a great way to loosen up your legs before tomorrow’s 10-mile run.

Day 35 is a 10-mile run. Long runs build strength and endurance, which will help get you to the finish line. Enjoy, and remember to run at an easy pace.

On Day 36 you will do a 15 minute warm-up, followed by six 1-mile intervals at goal race pace, with two minutes of jogging in between each mile. Cool down for at least 15 minutes.

Day 37 is an easy five-mile run. Call up a running buddy to join you for your five-mile run today.

Day 38 is for speed work. Warm up for 15 minutes and then do six two-minute intervals at 5K pace. Jog for one minute between each interval. Don’t forget to cool down by jogging or walking briskly for 15 minutes.

Day 39 is an easy five-mile run to round out the week. Enjoy!

Day 40 is a rest day. Try to find an article about running that inspires you to keep training.

On Day 41, wake your legs up with an easy three-mile run.

Day 42 is a six-mile run. These medium-length running days help keep your muscles in shape without over-working them. Don’t try to cheat and increase your mileage or your pace too quickly. Doing so can put you at risk of an injury. Enjoy today’s light six-mile run.

Day 43 begins with a 15 minute warm-up, followed by three one-mile intervals at goal race pace with a two-minute jog between each mile. Don’t forget to cool down!

Day 44 is an easy five-mile run on your favorite course.

On Day 45, head to your nearest track for this workout: Warm up and then do five two-minute intervals at 5K pace with an easy one-minute walk in between. Cool down by jogging 15 minutes.

Day 46 is an easy five-mile run. Why not head to your favorite trail or park?

Day 47 is a rest day. Don’t forget those crunches or sit-ups!

Day 48 is an easy four-mile run.

Day 49 is a four-mile run.

On Day 50, you may be able to tell that you have started your taper, because race day is just five days away. Today, do a 15-minute warm-up followed by two one-mile intervals at goal race pace, with two minutes of jogging between each mile.

On Day 51, just run four miles at an easy pace. This workout should feel great!

On Day 52, you might want to head to the nearest track for today’s workout. Warm up and then do four two-minute intervals at 5K pace with an easy one-minute walk in between. Cool down by jogging 15 minutes.

On Day 53, have fun on today’s easy 3-4 mile run.

Day 54 is a day of rest. Take the time today to lay everything out that you will need on race day.

Day 55 is an easy two-mile run. Congratulations! You have reached the last day of the training program before your race. Your two-mile run today should loosen up your legs and get them ready for tomorrow. Take some deep cleansing breaths to relax your nerves before going to bed.

Day 56 is race day. This is YOUR big day! Today is the Dick Beardsley Half Marathon — the day you’ve worked very hard to get to. Good luck — I know you’ll do fantastic! See you at the finish line!

Day 57 is a day of rest.

Day 58 is a two-mile walk. Taking a little walk will help loosen up those sore muscles. Keep hydrating as well.

Day 59 is a day of rest.

Day 60 is a two-mile walk.

Day 61 is a day of rest. Kick-up your feet and relax — you deserve it!

Day 62 is just an easy two-mile walk.

If you think you might run a full marathon someday, check out Dick Beardsley’s Marathon Running Camp. Log onto www.marathonandbeyond.com.

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