Advanced Half Marathon Training Plan

If you have a good base of mileage or are an experienced racer, you may want to try the advanced training program.

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Week 1	4 miles easy	Rest	6 miles steady	5 miles fartlek	Rest Day	5 miles easy	10 miles long run
Week 2	4 miles easy	Tempo: 3 * 7 mins (4 mins)	5 miles easy	Intervals: 4 * 1 mile (400m recovery)	Rest Day	5 miles easy	10 miles long run
Week 3	4 miles easy	Hills: 6 * 2 mins	5 miles steady	Intervals: 6 * 1k (400m)	Rest Day	5 miles steady	12 miles long run
Week 4	5 miles easy	Tempo: 2 * 10 mins (5 mins)	6 miles steady	6 miles easy	Rest Day	20 mins jog	10k race or 7 miles time trial
Week 5	5 miles steady	Tempo: 2 * 15 mins (5 mins)	7 miles steady	Hills: 6 * 2 mins	Rest Day	5 miles easy	13 miles long run
Week 6	5 miles easy	Tempo: 2 * 20 mins (5 mins)	7 miles steady	Intervals: 5 * 1 mile (400m)	Rest Day	5 miles easy	14 miles long run
Week 7	5 miles easy	Tempo: 20 mins (5 mins), 15 mins (4 mins), 10 mins	7 miles steady	Hills: 8 * 2 mins	Rest Day	5 miles easy	15 miles steady
Week 8	5 miles easy	Rest	7 miles steady	Intervals: 5 * 1k (400m)	Rest Day	20 mins jog	10k race or 7 miles time trial
Week 9	7 to 8 miles steady	Tempo: 3 * 10 mins (4 mins)	8 miles steady	Hills: 8 * 2 mins	Rest Day	5 miles easy	16 miles long run
Week 10	5 miles easy	Tempo: 20 mins (5 mins), 15 mins(4 mins), 10 mins	8 miles steady	Hills: 6 * 2 mins	Rest Day	6 miles steady	12 miles long run
Week 11	5 miles easy	7 miles: 1 mile easy, 5 miles race pace, 1 mile easy	5 miles easy	Tempo: 10 mins (4 mins), 10 mins (4 mins) 5 mins	Rest Day	6 miles steady	10 miles long run
Week 12	4 miles easy	5 miles: 1 mile easy, 3 miles race pace, 1 mile easy	Rest	6 miles steady	Rest Day	20 mins jog	Half Marathon Race

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Easy Runs
The pace is comfortable. You should be able to carry on a conversation with another runner. If you can’t run every day, substitute cross training for the easy days of running.

Rest
Runners want to get better and some are reluctant to take off days.  Your body needs to rest to recover and get stronger. It is an essential part of this workout program.

Speed Training

These are important and don’t miss them. These workouts make you a better, faster runner. This will improve your overall speed and ability to maintain that speed over longer distances.

Long Runs

Run the first portion at easy pace and the last portion at your goal pace.  This will help you to hold your goal pace when you are tired.

Welcome Paul Kachelmeier to Team CMT

Paul a native of Mequon Wisconsin currently resides in Monona where he is a city planner.  He is shown here running the Bluemounds Trail Run.

Paul is no stranger to charity events. He ran the Anchorage Marathon for Leukemia Team in Training and has ridden for MS.  Paul is very active in his church so he is used to giving back to others. He eagerly joined Team CMT when I issued the invitation.

He loves the outdoors. In addition to running he likes to camp,  mountain bike, canoe and roller blade. He recently got a kayak and is enjoying exploring local Madison lakes and rivers.  He likes running 10 K's and half marathons to stay in shape.  In the winter he enjoys cross country skiing.

He also enjoys the local arts scene in Madison. He is a musician himself playing in a local band and at his church.  He enjoys travel, exploring cities, architecture, museums and concerts.

I don't when he finds time to work out, but I am glad to have him on the team.



Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Running your first half marathon

Running a half marathon can be a good first try at long distance running   Two Team CMT members Jude Burton and Jess Knowles are going to tackle the half marathon distance for the first time. Team CMT members Kevin Klein, Gary Krukar, Kathy Stultz, Cheryl Monnat and Chris Wodke are regular competitors at this distance.  This plan will help you finish and still gain speed and endurance!

Beginner Plan from Runners World June 2011

Week	Mon	Tue	Wed	Thur	Friday	Sat	Sun	Total
1	Rest/XT	3 mile EZ	Rest/XT	3 mile EZ	Rest/XT	3 mile EZ	5 mile LSD	14
2	Rest/XT	3 mile EZ	Rest/XT	4 mile EZ	Rest/XT	3 mile EZ	5 mile LSD	15
3	Rest/XT	3 mile EZ	Rest/XT	5 miles w/ 2 @ tempo pace	Rest/XT	3 mile EZ	6 mile LSD	17
4	Rest/XT	3 mile EZ	Rest/XT	5 miles w/3 @ tempo pace	Rest/XT	3 mile EZ	7 mile LSD	18
5	Rest/XT	3 mile EZ	Rest/XT	4 miles EZ	Rest/XT	3 mile EZ	8 mile LSD or 10K race	19
6	Rest/XT	3 mile EZ	Rest/XT	4 miles w/ 3 @ tempo pace	Rest/XT	3 mile EZ	6 mile LSD	16
7	Rest/XT	3 mile EZ	Rest/XT	6 miles w/4 @tempo pace	Rest/XT	3 mile EZ	10 mile LSD	22
8	Rest/XT	3 mile EZ	Rest/XT	6 miles w/4 @tempo pace	Rest/XT	3 mile EZ	12 mile LSD	24
9	Rest/XT	3 mile EZ	Rest/XT	6 miles w/4 @tempo pace	Rest/XT	3 mile EZ	9 mile LSD	21
10	Rest/XT	3 mile EZ	Rest/XT	5 miles w/2 miles at tempo	Rest/XT	3 mile EZ	Race 13.1 Mile	24.1

XT=cross training day            EZ=Easy                     LSD= long slow distance

Good cross training activites are those that are close to running like an elliptical machine. Biking is also a good cross training since it keeps your lets strong.  Swimming or rowing are good choices since they work your entire body.  Be sure to take a rest day when you are feeling tired.  Don't worry if you miss a day, just pick up again as soon as possible. You can also move the program around a bit to accomodate your schedule as needed.


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Welcome Jess Knowles to Team CMT

Jess is from Golden Colorado.  She is an accomplishe tri-athlete and runner. She is seen here holding just some of her medals.  Her wins include:

• Run for the Resource Center- 5K 3rd in age group
• Cross Country Super Loop Mountain Bike Race-17 mile course- 2nd place
• Tri for the Cure-Sprint Triathlon-finish
• Aspen Tri-finish
• 24 hours of Adrenalin-24 hr mountain bike race as a relay

These accomplishments are even more impressive since Jess is one of six members on our team with CMT.  Jess 36 was dianosed at age 30.  She went to the doctor for migraines and came out with a diagnois of a disease she has never heard of.  The doctor took one look at her feet, did some sensory tests and sent her for gentic testing.    She has type 4c.  This was confirmed by the nerve conduction tests and EMG those of us with CMT remember so fondly.

Jess had no idea anything was wrong. She knew she fell alot, dropped things and had hand and leg cramps. She remembers hiking with her 14 month daughter in a backpack and having her ankle turn and falling. Her poor daughter hit her mouth and there was blood everywhere.  I am familar with falls on hikes, I catch my feet and turn an ankle at least once on a long hike. But I am the only one that has ever gotten hurt.

Unlike many of us with CMT Jess has always been athletic.  She has some of the other problems though, she is losing her hearing, and has problems with both wrists.  She has hands that get stuck in claw like mode often and sleeps with braces at night. She has had her foot straightened. She has had numerous problems with her feet that were made worse by some bad surgery.

 She once taught a spin class and has had to give it up.  She had to quit exercising for some time due to foot pain and being on crutches.  She tried swimming, but the cold water bothered her chronically cold hands and feet.

She saw an a  new surgeon who was able to correct some of her foot problems, so she is back to working out.  Her feet still have issues just like all of us with CMT. Her feet hurt in the morning and when she gets up she is stiff and walks like an 80 year old.  She has occasional leg cramps after exercise, but she isn't giving up. She is showing the same spirit common to all the athletes with this disease on Team CMT. Jess told me; "Life is a gift and I intend on living each day to the fullest." Jess says she has accomplished a lot in life and I have to agree. She will not let her CMT define her.

Jess is a registered dietician and has already contributed two articles to the Team CMT blog.  She plans to compete in her first half marathon this October.

Good luck to Jess as she trains for this run and other competitions. I am proud to have you wearing Team CMT colors. You look great and represent us well!




Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.