KIX & SPINZ Mercer Island Half Marathon -­‐ Beginners Training Plan Week 1 December 30 – Jan. 5 Monday Tuesday 3 Miles Wednesday 3 Miles OR CT Thursday Rest Day Friday 3 Miles Week 2 January 6 -­‐ 12 Week 3 January 13 -­‐ 19 3 Miles 4 Miles 3 Miles OR CT Rest Day 3 Miles 3 Miles 4 Miles 3 Miles OR CT Rest Day 3 Miles Week 4 January 20 -­‐ 26 Week 5 January 27 – Feb. 2 3 Miles 5 Miles 3 Miles OR CT Rest Day 4 Miles 4 Miles 5 Miles 4 Miles OR CT Rest Day 3 Miles Week 6 February 3 -­‐ 9 Week 7 February 10 -­‐ 16 4 Miles 4 Miles 4 Miles OR CT Rest Day 4 Miles 4 Miles 6 Miles 4 Miles OR CT Rest Day 4 Miles Week 8 February 17 -­‐ 23 Week 9 February 24 – Mar 2 4 Miles 6 Miles 4 Miles OR CT Rest Day 4 Miles 4 Miles 6 Miles 4 Miles OR CT Rest Day 3 Miles Week 10 March 3 -­‐ 9 Week 11 March 10 -­‐ 16 4 Miles 5 Miles 4 Miles OR CT Rest Day 4 Miles 4 Miles 5 Miles 4 Miles OR CT Rest Day 3 Miles Week 12 March 17 -­‐ 23 3 Miles 5 Miles 3 Miles OR CT Rest Day Easy 3 Mile Jog Saturday KIX & SPINZ Group Training Run Distance: 3.1 Miles Location: KIX & SPINZ 8451 SE 68th St Mercer Island, 98040 Time: 10:45AM 4 Miles Sunday Rest Day KIX & SPINZ Group Training Run Distance: 5 Miles Location: MI Community Center 8236 SE 24th St Mercer Island, 98040 Time: 10:45AM 6 Miles Rest Day KIX & SPINZ Group Training Run Distance: 7 Miles Location: MI Community Center 8236 SE 24th St Mercer Island, 98040 Time: 10:45AM 8 Miles Rest Day KIX & SPINZ Group Training Run Distance: 9 Miles Location: MI Community Center 8236 SE 24th St Mercer Island, 98040 Time: 10:45AM 10 Miles Rest Day KIX & SPINZ Group Training Run Distance: 11 Miles Location: MI Community Center 8236 SE 24th St Mercer Island, 98040 Time: 10:45AM 12 Miles Rest Day KIX & SPINZ Group Training Run & PARTY! Distance: 6 Miles Location: MI Community Center 8236 SE 24th St Mercer Island, 98040 Time: 10:45AM Easy 2 Mile Jog Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day RACE DAY! CROSS-TRAIN (CT):
Cross-training is a non weight-bearing activity. Examples are biking, swimming, rowing or elliptical training. You want to maintain and build on your aerobic fitness, while also giving your body a rest from the wear and tear of running. As a benefit to all
participants, Kix & Spinz offers multiple group classes each week that is a great way to cross-train! Most Kix & Spinz classes are non weight bearing and a combination of rowing, biking, core and flexibility is included in every class… PERFECT for off days
from running! Anyone that participates in the Mercer Island Half who purchases a new group class package will receive 10% off!
Kix & Spinz group class schedule is:
Mondays & Wednesdays: 9:30am, 12:00pm, 6:00pm
Fridays: 9:30am &12:00pm.
Saturdays:9:30am.
That’s 9 classes a week to continue to train for the Mercer Island Half!
REST DAYS:
Beginning runners or those who may be experienced at running but are training for their first half marathon, it is important to take two days off from running during the week to allow your joints and muscles adequate time to rest. By taking two days off a week,
Thursday and Sunday it will allow a day off after your long run as well as a day off after your three mid-week running or cross-training days. Though it is a rest day… your body, muscles and joints could become tight from the running. Kix & Spinz recommends
foam rolling, stretching or yoga as a great way to spend a rest day while making sure your body is prepared for its next run. After each group run Kix & Spinz employees will be ready to demonstrate how to use a foam roller and stretches best for cool downs.