Welcome to your half marathon training program! You are about to learn a lot about your body, training and running.

This Program is a mix of strength training and run training (aerobic). This means that you'll be doing some strength sessions at home (option to do at the gym), so you'll need at least one medium set of dumbbells and one heavy set. If you have access to a gym, we will give other options for equipment and exercises. You will also be incorporating different styles of run training (aerobic training focus). For this, you just need a set of sneakers and a positive mindset. Your run training can be done outside, or on a treadmill (however, I highly recommend doing your runs outside in nature when possible!).

This program is going to lay out EXACTLY how and when you need to train. It's as easy as adding it to your calendar, pressing "Start", and following through on your training!

STRUCTURE OF THE 10 WEEK PROGRAM:

WEEK 1-4:

Phase 1: Building strength + Run Training

• 6 Day Rotation repeated 3 times over 4 weeks. 
• Mix of strength training and Runs (some days you will be doing strength, then going for a run, other days will just be a run day).
• Training: 5 days/week (can adjust this to your schedule and move workouts)

WEEK 5: 

Phase 2 : Deload/Recovery Week

• Optional HIIT Workouts + Run
• Workouts are Optional depending on how much rest your body needs. All of us recover at a different speeds depending on a number of factors (gender, stress levels, sleep, etc). So I want your output to be at about 50% this week (this is going to be hard for some of you! Even if you feel like you can do more, please don’t. Allow your body this time to recover, as you can only ADAPT from what you can recover from. There is a method to the madness, and it’s based on science, not your stubborn personality :) 

WEEK 6-9:

Phase 3: Focus on Muscular Endurance + Run Training.

• New 6 Day Rotation repeated 3X over 4 weeks. 
• Start wearing your fueling gear for all runs (fanny pack, hydration backpack, etc.) so that you are completely used to it come time for your race.

WEEK 10: 

Phase 4: Race Week

• Minimal training and slow recovery runs. 
• Focusing on recovery and giving your body time to adapt from all the work you’ve done over the past 10 weeks. 
• Focusing on breathwork, visualization techniques and nutrition prep.

Equipment: 2 X Dumbbells.

(Optional Equipment: Bench, Barbell, Weight Plates, Chin Up Bar, Kettlebell, Plyo Box, Resistance Band). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all! Most of this program is based around a set or two of dumbbells). 

Note: Run Training will be a mix up of Farlek, Interval, Temo and Long Slow Runs.

This program is tough mentally and physically, but if you want to complete a half marathon, you have to be ready for it. If you put in the effort, you will get the results. Get your mind in the game right now!

What else is included in this Program?

1. On Demand Workout Library Access: 100+ Workouts
2. Personalized Calendar: structures your workouts for you & gives you the ability to swap workout days to suit YOUR lifestyle.
3. Change Fitness App Access: upload progress photos, body metrics (weight, body fat percentage and more), your own food Journal & Cronometer Integration to track your macros & calories.
4. Apple Health & Google Fit Integration to track steps.
5. Ability to track any extra workouts you do (I.e. Hockey scrimmage, wakeboarding, mountain biking, etc).
6. Countdown Feature: for tracking specific goals and timeframes around completion dates.

What is NOT included?

1. Access to individual coaching services.
2. Change Fitness Community Members Group
3. Other Change Fitness Programs (ie. Total Body Tone, Shred, Strength Programs, etc).

* For access to these and more programs and challenges, please see our "All Inclusive Monthly Memberships".

* Note: You will have access to the Change Fitness app and your 10 week program for 6 months after your purchase date. This allows for ample amounts of time to complete the program, however, if more time is required due to unforeseen circumstances, you may speak with Steph to extend your dates :)

INSTAGRAM: @CHANGEFITNESSPT