Great North Run 2011: 90-Day Half Marathon Program Week 1 and 2 PDF Print E-mail


Great North Run 2011:  90-Day Half Marathon Program Week 1 and 2

Column #122, 2nd July 2011

This week was the launch of the 90-Day Half Marathon Conditioning Program.  A proud moment for me as I shared the first of the Daily Tips and the first few eBooks were snapped up.  The ultimate goal is to share all the strategies that I use on a day-to-day basis with running clients one-to-one, with as many people who can benefit from them.

The program is for all comers from half marathon target times of under 1.5hrs to 2.5hrs.  Today I will describe some steps of the program from week 1 and week 2.

Tips for Week 1

  1. You've got to have a plan: Whether you are tweaking last year's plan or starting from scratch, today is the day you plan the next 3months (unless you want to take advantage of the program I've already written).  Don't leave it another week or month to get started.
  2. Foot Biomechanics and Podiatry: The nature of running means that over the next 3 months your body will cover many miles and each step you take causes impact from the ground up.  Force will travel from the foot all the way through the ankle, knee, hip, pelvis, spine, shoulder neck........well everywhere really.  This is important because whenever that force finds a weak spot, you'll know about it.
  3. Running Technique Blueprint: Starting as we mean to go on - this week might be the first time you've ever done a TECHNIQUE RUN.  Trying to fit the text-book definition may not be right for your body.
  4. More Tips and Features of the 90-Day eBook: This week we also introduce the first of the Nutrition for Performance tips, Three new recovery strategies, Advanced Stretching Techniques, Phase 1 Exercise and Strength and Two Running Training Sessions.

Tips for Week 2

  1. Bowen Technique: Take the opportunity early on in the program to get some bodywork done.  The Bowen Technique is a soft tissue therapy that will help bring the body back to balance.  I use it with clients to improve posture, reduce tension, increase relaxation, repair and recovery and enhance movement.  Essential for runners of course.
  2. 2. Cross Training: Used correctly, cross training will be part of an effective running training program.  It’ll ensure you increase your fitness for running while preventing overuse injuries.
  3. 3. Phase 1 Exercise and Strength Program: Phase 1 should be well under way now.  Over the 90 Days Program there will be 4 Phases so it is important that you start with a strong foundation.
  4. 4. Other Resources in the eBook: Additional elements to Week 2 include 4 different ways to enhance recovery, your first interval run and an early chance to compare fitness levels.

Great North Run Training 2011

These tips are perfect if you are training for a half marathon such as the Great North Run in September 2011.  Each week will progress your running fitness towards your goal and help prevent injury.  The daily tips are free to follow on Facebook (Running Conditioning) and there will be free Special Reports to download during the program.

Special Report on The 3 Biggest Mistakes Runners Make.

In fact the next Special Report is available FREE to everyone right away.  Download it at the website ( or on Facebook and stay ahead of the game.  This report on the 3 Biggest Mistakes Runners make, looks at the reasons why many runners get injured and are unable to fulfill their potential and reach their targets.  The great thing is………all 3 are avoidable.


90-Day Running Conditioning Program

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First 50 People get 50% off.

Great North Run Conditioning Facebook Page


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Jack Walton
Written on Sunday, 05 June 2011 00:00 by Jack Walton

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