Women's Half Marathon Training Program
THIS PROGRAM
This 12-week training program is designed for women of all ages, abilities and experience.
Each weekly session will be coached by two experienced female coaches and invited professional guests.
The Indianapolis Women's Half-Marathon on August 31st - Labor Day Weekend - will be a BIG DAY FOR YOU and YOU want to make sure that you show up in your best form and mind to have a great run or walk!
We have worked to put together some additional resources and enhancements to make sure you have what you need to succeed!
TRAIN IN YOUR ZONE
Your training will include the following five zones, which will improve your confidence and speed.
- Very Light
- Light
- Moderate
- Hard
- Maximum
Each one of the zones does something and is equally important for your training. Your body needs to work within several zones in order to maximize your endurance, aerobic fitness and recovery.
DON'T TRAIN HARD - TRAIN SMART!
The coaches will work with you to keep pace, take it up a notch or slow down. They will keep your training mileage correctly and the intensity. By training smart, you will get the effect you are looking for.
GROUP WORKOUTS
Each Tuesday after the session, we will have a group workout. The workout will include a minimum of three groups: beginners, middle of the pack, and one for the hot dogs! After the workout, there will be refreshments while socializing.
RUN-WALK THE COURSE
Drawing on the coaches and group leaders who have detailed knowledge of the Indianapolis Women's Half-Marathon Course, we will offer course tours, (broken down into segments) to optimize your race day experience. Tours will include guides in order to accommodate a beginners group, a middle of the pack group, and the hot dogs group.
STRENGTH TRAINING
We are very excited to announce St. Vincent Sports Performance as our Strength Training Partner for the Indianapolis Women's Half-Marathon! All members of the training program will receive a complimentary 8-week period of your choosing. This will include a comprehensive, progressive resistance training program, specifically designed for endurance athletes preparing to run or walk a half-marathon. Included in the program will be sel myofacial release, join mobility, and dynamic warm up, core, strength and flexibility.
This will compliment your training program to reduce and relieve common injuries to the knee, hip and low back while also improving your performance.
When St. Vincent Sports Performance first emerged in 1987, they started with a small group of physicians and Certified Athletic Trainers. By listening to their clientele, and assessing the deficiencies in traditional sports medicine programs, they defined the industry of sports performance by combining performance training, medicine psychology and nutrition, creating a comprehensive service continuum. They now serve over 19,000 athletes and families, annually, through the aforementioned services, brining an extraordinary level of service to amateur, elite and professional athletes.
GET THE RIGHT NUTRITION
Training is the time when you relish eating. Consider it fuel for your performance. A registered dietitian will discuss the foods and snacks that sustain energy for the long haul.
PACK YOUR GEAR
You've done the hard part! You've trained. You've sweated. You've kicked asphalt! The last thing you need on race day is to rummage through your bag and realize you forgot something important!
We will cover the items you absolutely need, plus some extra tips that we have found which make your race even smoother.
CAPTURE THE JOURNEY
This is one journey you will want to look back on after your celebration. We will provide you a diary so you can record your thoughts, inspirations, friends, training tips, etc.
PARTIAL LIST OF OTHER TOPICS
During the program, we also cover topics of specific importance to women runners and walkers.
- The Importance of a Properly Fitted Bra
- Hormones vs. the Workout
- Personal Safety
- Yoga for Runners and Walkers
- Breaking Down Your Race Into Five Stages
We will also cover the traditional training topics of shoes, apparel, accessories, injury prevention, etc.
TRAINING LEVELS
Three levels of training mileage will be presented each week. The levels are designed for people who (a) will be attempting their first half-marathon, (b) those who have completed a half-marathon once or twice and want to improve their performance, and (c) for advanced and experienced runners and walkers who have a desire to reach a more competitive goal.
LOCATION
Roberts Park United Methodist Church
401 North Delaware St. (Vermont St. & Delaware St.)
Indianapolis, IN 46204
PARKING
Free - Church Parking Lot
PROGRAM SCHEDULE
Each of the weekly sessions is on Tuesday
| Begins: | June 11, 2013 |
| Ends: | Spetember 10, 2013 |
| Check-In: | 5:15 pm to 5:55 pm |
| Session Start Time: | 6:00 pm |
| Session Ending Time: | No later than 7:00 pm |
| Group Workout: | 7:15 pm |
REGISTRATION FEE
The fee includes your training folder, weekly mileage, group workouts, speakers and an invitation to the Victory Dinner, and if you attend a minimum of 9 weeks - a specially designed shirt!
$60.00 until Midnight June 9, 2013
$75.00 after Midnight June 9, 2013
NOTE: If you have been a member of any 2012 KLA Training Program, you may deduct $10.00 from the fee until Midnight June 9, 2013.
CONTACT
Ken Long & Associates
317.884.4001
Email: lhenricks@kenlongassoc.com
