Hi, I'm from Brazil and I'm starting my 12 weeks-program today! I really love to run! LAst year I ran 2 half-marathons and I was planning to run 2 this year. But, our programm suggests just 20min of aerobics 3 times a week. I can´t run a half-marathon training just 20minutes 3 times a week! How can I adapted the programm to my really? Is it possible? Please, help me!!!
I am a runner and totally feel like you could train for a half marathon doing BFL. I have run 6 half marathons and have adapted this lifestyle during my last half with no problem. I did 2 HIITs a week and then my scheduled long run on the weekend and did fine. The HIITs really improved my overall speed. You may have to adjust your caloric intake the day before the long run and the day of the long run by simply adding an extra meal BFL approved meal.
Anxious to hear what others may say! I know there are some runners on this forum.
Laurie, could you, please, tell me what is HIITS? As I said, I´m from Brazil and some american expressions I really don´t know! Tks
HIIT stands for "High intensity interval training". It is the basis for BFL cardio...the three 20 minutes aerobic workouts you should be doing weekly. Have you read the original BFL book by Bill Phillips? If not, I would highly suggest you get a copy and read it from cover to cover. Bill explains the HIIT very well in his book.
Also, I have been a marathon and half marathon runner for many years. I trained for my last 3 half-marathons while doing BFL. I do 2 HIIT workouts during the week (anywhere from 22 to 30 minutes) and then do my distance runs on Saturdays (I follow my training plan for distance runs to a T). This has worked really well for me, and like Laurie, and I have really improved my speed by doing the weekly HIITs. Also, I have changed my strength workouts so I never do a lower body workout on Fridays to save my legs for my distance run on Saturdays. Also, I make Saturdays my free eating day, so I allow myself more carbs on that day to replenish me after my long run (I don't go crazy...just eat a few more healthy carbs since I burn so many calories on my long runs). I also make sure that on Fridays I eat a slow-releasing carb with lunch and dinner (such as sweet potatoes or whole grains such as quinoa) to help sustain me through my long run. Even though the BFL says to do cardio on an empty stomach to maximize fat burning, I always eat a little something before my distance runs on Saturdays....typically a piece of Ezekiel bread with a teaspoon of almond butter and sometimes a piece of fruit...it depends on how long I am running on that particular day (I would eat less on a 7 mile training run vs. a 12 mile run.)
Hope this helsp!!! Good luck!!
Runnermom explained everything to a T !!! Hope this gives you the encouragement that you are needing.
I ran a Half Marathon at the end of my Last BFL challenge. It was my first Half Marathon
Here is my calender program I followed.:
I dropped all of my Lower Body workouts and moved my Friday weight lifting to Thursdays so I could use Fridays as a rest day since I only work Monday to Thursday. I followed Hal Higdons Half Marathon training program which calls for running 4 days a week.
During the Challenge I lost 10 pounds of fat
8-7-11: 188 lbs 19% body fat10-30-11: 173.6 lbs 14.8% body fat
I finished the Half Marathon in 2:01:50
“"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”
Runnermom, I already read the original book, but as I'm not American, I don't know some abreviations! Tks
Tks all of your for the encouragement!
© Abbott Laboratories,2013