Training for Long-Distance Runners
If you are interested in using your ElliptiGO as an integral part of your half-marathon or marathon training, Coach Jenny Hadfield has developed these training tips and programs for you! Use the links below to jump to the program you think will be best for your needs or scroll through this entire page to read about and compare programs. All programs are available for download as a PDF below. If you have questions or feedback for Coach Jenny about these training programs, she would love to hear from you! Email her at: training@elliptigo.com The key to finding the right program for you is to match your current training regimen with that of the first week of the training schedule. Doing so will allow you to progress more quickly and reach your goals more effectively. In the six programs listed below, there is something for every interest and experience level.
| Half Marathon Programs | Marathon Programs |
Run-Walk Half Marathon Training Program |
Run-Walk Marathon Training Program |
Beginning Half Marathon Training Program |
Beginning Marathon Training Program |
Intermediate Half Marathon Training Program |
Intermediate Marathon Training Program |
Run-Walk Half Marathon Training Program
The Run-Walk Half Marathon Program is best suited for those who may be;
- new to running and have a weekly mileage base of 8-10 miles per week
- may be exercising and fit, but running sporadically
- enjoy the run-walking strategy
- prone to developing injuries
This program begins with three run-walk workouts per week and gradually progresses to 3-4 per week. It will take you from a 3 mile endurance run-walk and progress gradually to 10 miles preparing you to run-walk the half marathon distance.
Run-walk intervals reduce the amount of impact on the body, the risk of developing injury and increases the fun factor allowing for consistent training to help you go the distance. Seasoned long distance runners including ultra-marathoners also use the run-walk strategy to run faster for longer durations.
ElliptiGO workouts are weaved into this program for a total of 2-3 times per week and bridge the gap between the run workouts. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Run-Walk Half Marathon Program PDF>>
Beginning Half Marathon Training Program
The Beginning Half Marathon Program is best suited for those who have been;
- running 3-5 miles, 3-4 times per week for at least six months
- a long time runner, but new to long distance racing
If you’re running less than this, consider the Run-Walk Half Marathon Training Program. This program starts with three runs per week and gradually builds to 3-4 per week. If this is your first half marathon and you have been running regularly, this is the program for you! It will take you from a 5 mile endurance run and gradually progress to running 10 miles preparing you to run the half marathon distance.
ElliptiGO workouts are weaved into this program for a total of 2-3 times per week, bridging the gap between the run workouts and building endurance in unison with the long training runs. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Beginning Half Marathon Training Program PDF>>
Intermediate Half Marathon Training Program
The Intermediate Half Marathon Program is best suited for those who have;
- been running 5-7 miles, 3-5 times per week for at least six months
- completed a half marathon in the recent past and looking to improve performance
If you’re running less than this, consider the Beginning Half Marathon Training Program. This program includes 3-4 runs; speed, easy and endurance and 2-3 ElliptiGO workouts per week. This program ups the ante with speed workouts, race pace endurance runs and hilly and moderate paced ElliptiGO workouts. The endurance runs build gradually in distance and are blended with back-to-back workouts with a shorter distance long run done at race pace followed the next day with a hilly ElliptiGO workout.
This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Intermediate Half Marathon Training Program PDF>>
Run-Walk Marathon Training Program
The Run-Walk Marathon Program is best suited for those who may be;
- new to running long distances and have a weekly mileage base of 12-15 miles per week
- may be exercising and fit, but running sporadically
- enjoy the run-walking strategy and have used it complete a half marathon
- prone to developing injuries
This program includes three run-walk workouts and 2-3 ElliptiGO workouts. The run-walk intervals reduce the amount of impact on the body, the risk of developing injury and increases the fun factor allowing for consistent training to help you go the distance. Seasoned long distance runners including ultra-marathoners also use the run-walk strategy to run faster for longer durations.
ElliptiGO workouts are weaved into this program for a total of 2-3 times per week and bridge the gap between the run workouts. This will aid in strengthening running specific muscles, boosting cardiovascular stamina and endurance with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Run-Walk Marathon Training Program PDF>>
Beginning Marathon Training Program
The Beginning Marathon Program is best suited for those who;
- first timers who are currently running 4-6 miles, 3-4 times per week for at least six months
- runners who are getting back into long distance running
- are injury ridden from running higher mileage/intensity regimens
If you’re running less than this, consider the run-walk marathon training program. This program starts with three runs per week and gradually builds to 3-4 per week. It will take you from a 5 mile endurance run and gradually progress to running 20 miles preparing you to run the marathon distance.
ElliptiGO workouts are weaved into this program for a total of 2-3 times per week, bridging the gap between the run workouts and building endurance in unison with the long training runs. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Beginning Marathon Training Program PDF>>
Intermediate Marathon Training Program
The Intermediate Marathon Program is best suited for those who have;
- been running 5-8 miles, 4-5 times per week for at least one year
- completed a marathon in the recent past and looking to improve performance
If you’re running less than this, consider the Beginning Marathon Training Program. This program includes four runs workouts; speed, easy and endurance and 2-3 ElliptiGO workouts per week. This program ups the ante with speed workouts, race pace endurance runs and hilly and moderate paced ElliptiGO workouts. The endurance runs build gradually in distance and are blended with back-to-back workouts with a shorter distance long run done at race pace followed the next day with a hilly ElliptiGO workout.
This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
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Useful links
- > Naas man's skiing accident leads to ElliptiGO's introduction to Ireland.
- > Learn about the Irish Governments bike scheme.
- > Can also be used indoors. Click here for more information.
- > See all the running related injuries on the runireland.com forum.
- > Visit ElliptiGO's American site.
