Training for and completing a Half Marathon is a challenging and rewarding endeavor – especially when you want to improve upon past performance…and not just by a few seconds. Achieving a serious personal best takes commitment, hard-work and dedication. It also means addressing your weaknesses, varying your training and trusting the training plan even if it may seem a bit non-traditional compared to other training programs.
Fleet Feet is excited to once again partner with Coach Kevin Doyle, owner & head coach at CrossFit Hartford to offer an unique twist on a training program for the Iron Horse Half Marathon in Simsbury on June 2.
Wait, what?? A CrossFit coach? What does he know about running a half marathon? Turn out, quite a lot since nearly everyone who completed this program last year achieved a PR and bested their goal time.
“CrossFit” is just a fancy name for a cross-training workout based on functional movements like squatting, lunging, pushing, pulling, hinging, twisting and walking. The basic movements of life. The basic movements of running.
If you’ve done other running programs before, you know there is always a day or two set aside for cross-training (you know, the workouts you normally skipped…or just went for an easy run instead). There is a reason for that: cross training is an essential element of running.
Every movement you make starts from the core. Develop a strong core and you will not only see improvements in performance, but it can help prevent injury which allows you to consistently train harder and build upon your successes. Great things happen when you focus on becoming fundamentally strong.
Getting strong and developing your aerobic engine to run strong for 13.1 miles is the goal of this program (well that and working out with other cool people and getting in the best shape of your life). This will happen through a proven training plan that combines running 2-3 days per week with aerobic workouts on rowers and bikes (same sweat-inducing workout as running, only less stressful on your body) and a functional workout designed to improve your overall strength, endurance and power. It’s not always going to be easy, but it will be worth it!
If you are ready to make the transition from completing to competing; if you are ready to try a training plan that is a bit out of the ordinary (and a whole lot extraordinary), then we’ve got the program for you!
Start Date: Sunday, March 17
Goal Race: Iron Horse Half Marathon (June 2)
Fee: $200 for coaching/training plan + $200 for membership to CrossFit Hartford's Endurance Training Center (12 weeks)
Registration includes personalized training program designed by Coach Doyle, weekly check-ins with the coaches and a special 12-week membership to CrossFit Hartford. CrossFit membership includes the weekly “FUNdamentals of Fitness” functional workout and access to the Endurance Training Center (ETC) featuring Concept 2 rowers and assault bikes to complete your other prescribed weekly workouts. These non-running workouts are the key to the success of this program as they will enhance performance, reduce injury risk and develop a mindset that is as strong as your body.
Sample Program Format:
Saturday – Group long run at Fleet Feet (8:30am)
Sunday – Coached Cross-Training Workout at CrossFit Hartford (8am)
Monday – Easy Run, Mobility and/or Rest
Tuesday – Row/Bike Workout on own at CrossFit Hartford
Wednesday – Group Run at Fleet Feet (6:30pm)
Thursday – Row/Bike Workout on own at CrossFit Hartford
Friday – Rest
Click HERE to read about Fleet Feet owner, Stephanie Blozy's experience during the Spring 2018 CrossFit Half Marathon Training Program.
I had always been a traditional runner, but in 2016 I trained for the Providence Half Marathon with Coach Doyle at CrossFit Hartford. Over 3 months, I mainly did strength and conditioning work – including quality sessions on the assault bike. I only ran once or twice a week - my longest training run was just 9 miles.
I ran the race in 1:44, a 9-minute PR over my previous best half marathon. I felt physically strong and, more importantly, mentally tough. When I wanted to slow down, Coach Doyle’s training – body and mind - kicked in and I didn't. My last mile was quick.
I discovered that through CrossFit Hartford, I am a stronger, faster and tougher runner, despite that fact that I hardly run any miles now. I have since PR'd my 5k by over 90 seconds and have also found a new "fit family", people that support me no matter what and help me to thrive in all aspects of my life. -- Betsy Udal