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The 10 Week 1/2 Marathon Training Guide (Workouts, Recipes and MORE!)

The 10-Week Half-Marathon Training Guide

Run a half-marathon in 10 weeks with this guide for runners at every fitness level.

By Jenna Autuori

Your Half-Marathon Training Plan

Whatever your fitness level, get inspired -- and in shape -- to run double-digit miles in 10 weeks with our half-marathon plan. We've got all the moves, meals, gear, and motivation you need from start to finish line.

Download the Beginner Half-Marathon Training Plan  >>Download the Intermediate/Advanced Half-Marathon Training Plan  >>

 

Must-Do Exercises for Runners

Repeat after us: A strong butt equals a happy runner.
"Strengthen your glutes and you'll not only move faster but also cut your chances of injury," says Jordan Metzl, MD, a sports medicine doc at New York City's Hospital for Special Surgery. Do these butt firmers from Andrew Kalley, senior triathlon coach at the Sports Center at Chelsea Piers in New York City, to boost your assets.

Weighted Squat

Target: Butt
-- Stand with feet hip-width apart, holding a 5- to 10-pound dumbbell in each hand.
-- Lower into a squat, bending knees 90 degrees -- knees behind toes -- and hinging forward slightly from hips.
-- Slowly return to start position. Do 3 sets of 8 to 12 reps.

Single-Leg Dead Lift

Targets: Butt and hamstrings
-- Stand with feet together, holding a 5- to 10-pound dumbbell in each hand, palms facing fronts of thighs.
-- Raise right leg behind you slightly.
-- With back flat, hinge forward from hips and lift right leg behind you until body is parallel to floor from head to right heel.
-- Return to standing.
-- Do 8 to 12 reps. Switch sides; repeat. Do 3 sets.

Step Up

Target: Butt
-- Stand with feet hip-width apart, facing a step or a bench and holding a 5- to 10-pound dumbbell in each hand, arms by sides.
-- Step with left foot onto bench, then bring bent right knee up to hip level.
-- Step down with right leg, then left leg to return to start. Switch sides and repeat to complete 1 rep.
-- Do 3 sets of 8 to 12 reps.

More Exercises for Runners

5 Ab Exercises for a Faster Run >>Top 10 Butt Exercises >>Top 10 Thigh Exercises >>

 

Nutrition for Runners

You know carbs are crucial, but the question is how to hit the spot without overdoing it. "For the three days pre-race, increase carbs from 55 percent of your diet to 70 percent, and up your calories to 2,900," says Stephanie Middleberg, RD, a sports nutritionist in New York City. For a 140-pound woman, that's 515 grams of carbs a day, as in the sample menu below.

Breakfast: Warm Apple-Raisin Oatmeal

Mix together 1 cup dry oatmeal, 1/4 cup raisins, 1/2 cup skim milk, 1 tablespoon honey, and 1 medium apple, sliced. 610 calories, 16g protein, 128g carbohydrate, 6g fat (1g saturated), 14g fiber

Snack: Nature Valley Granola Bar in Oats 'n Honey

190 calories, 4g protein, 29g carbohydrate, 6g fat (0.5g saturated), 2g fiber

Lunch: Turkey and Hummus Sandwich with Lentil Soup and Applesauce

Toast 2 slices whole wheat bread. Spread each piece with 1 tablespoon hummus and top with 3 ounces turkey, lettuce, and 2 slices tomato. Serve with 1 cup lentil soup (try Amy's Organic Lentil Soup) and 1 cup applesauce. 685 calories, 39g protein, 109g carbohydrate, 11.5g fat (1g saturated), 14g fiber

Snack: Banana and Almond Butter Treat

Toast an English muffin. On each half, spread 1/2 teaspoon almond butter and 1/2 tablespoon honey. Top with 1/2-inch slices banana. 285 calories, 10g protein, 60g carbohydrate, 4g fat (0.5g saturated), 5g fiber

Dinner: Quinoa Pasta with Turkey Marinara

Cook 1 1/2 cups quinoa pasta. Heat a nonstick pan, coat with cooking spray, and saute 4 ounces ground lean turkey 3 to 5 minutes, until browned. Add turkey and 1/2 cup marinara sauce to quinoa pasta and mix. Serve with 1 cup sauteed spinach (drizzle with 1 tablespoon olive oil) and 1 roll. 1,000 calories, 44g protein, 163g carbohydrate, 10.5g fat (1g saturated), 18g fiber

Snack: 2 Fig Newtons and 1/2 cup skim milk

130 calories, 5g protein, 28g carbohydrate, 0g fat, 1g fiber

More Recipes for Runners

Pre-Race Power Meals >>7 Foods for Runners >>10 Easy Pasta Recipes >>

 

Energize on the Fly

Your body can typically get by on plain H2O for the first hour of your run, but what then? Middleberg recommends having 100 calories, or about 30 grams of carbohydrate, for every hour you're running beyond that mark.
Fruity-Flavored Energy Boosts
Gatorade Perform O2 in Frost Glacier Freeze
Gu Roctane Pineapple
Honey Stinger Organic Energy Chews in Fruit Smoothie
Balance Bar Lemon Meringue Crunch
Chocolaty Energy Boosts
Clif Shot Energy Gel in Mocha
PowerBar Energy Bites in Chocolate
Luna Bar Nutz Over Chocolate

Running Gear and Motivation

Must-Have Running Gear

Sport these easy pieces to make your race a breeze.
1. The airy, sweat-wicking Craft Cool Mesh Tee has side and back mesh panels. ($45, craft-usa.com)
2. The Nike Swift U-Back Women's Sports Bra has adjustable padded straps, smooth seams, and a back clasp to ban the bounce. ($50, nike.com)
3. Bust gusts without getting weighed down; this superlight Windrunner Vest by Alo also has pockets for your ID and other necessities. ($49, alosport.com)
4. The North Face Better Than Naked shorts, with built-in briefs, are soft and next-to-nothing light; they have a back zip slot and two extra pockets to stash your stuff in. ($50, thenorthface.com)
5. Bear starting-line chills in New Balance NBx Arm Sleeves with thumb holes. Bonus: Store your MP3 player in a ready-made slot. ($25, newbalance.com)

Motivation to Move It

Steal these stay-psyched strategies from other women who've logged the miles.
Put it in writing. "I have friends write inspirational words on my arms so I can read them when things get tough on the course."
-- Katie Sturtevant, 25, Columbia, Maryland
Get racing stripes. "I paint my nails red, like warrior paint!"
-- Teresa Przetocki, 28, St. Petersburg, Florida
Recruit an imaginary running partner."To get through the long runs, I dedicate each mile to someone special in my life. I focus on that person for the entire mile, and it inspires me not to let them down."
-- Katy Crawshaw Swab, 42, Acworth, Georgia
Talk it out. "I tell myself to run like I stole something, and it gives me a pick-me-up."
-- Laurie Hilke, 40, Brunswick, Ohio

Get a Running Buddy

"I ran the MORE/FITNESS half in 2010, but this time I'm doing it to raise money for the Hole in the Wall Gang Camp," says FITNESS sales account director Susan Sagan Levitan.

Check in on Susan's training progress >>

 

Make FITNESS fashion assistant Marla Horenbein, 22, your running buddy as she trains for the MORE/FITNESS Women's Half-Marathon. "Short jogs have always been my way to de-stress, but after a recent breakup, I wanted to do something bigger."

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The Best Yoga Poses for You

By Lara Rosenbaum
URL: fitness/best-yoga

If Jennifer Aniston's perpetually toned bod or a coworker's serenity during stressful times has convinced you to give yoga a try, you've come to the right place. We've put together a primer on styles that burn calories, promote relaxation, or increase your flexibility. Read this and soon you'll be reaping the om-azing benefits of this ancient form of exercise.

Reasons to Do Yoga

Get a Cardio-Style Endorphin Rush
Pick: Bikram
Pack water and a towel—most Bikram studios have a tropical climate, with temperatures around 105°F with 40 percent humidity. "The heat promotes sweating and warms up the body, making your muscles more flexible so they can stretch with less risk of injury," says Jennifer Lobo, co-owner of Bikram Yoga NYC. This workout (and take our word for it—it's a legit workout) is set up like a typical fitness class: a warmup, 20 minutes of cardio (through a series of quick, heart-revving poses), followed by a cooldown.

Signature pose: Standing Head to Knee (stretches and strengthens legs). Standing on your right leg with knee straight, lift your left leg and clasp your hands beneath your left foot. Straighten your left leg in front of you as much as you can, then lower your forehead toward your left knee. Hold for a few breaths, then repeat with the other leg.



Reduce Your Stress Level
Pick: Restorative
Can't drop everything and Eat, Pray, Love it off to an ashram? Try restorative yoga. Props such as bolsters, blankets, and blocks support your body so you can feel a deep release, poses are often held for 15 minutes, and snoozing is completely couth. "Letting go physically encourages the mind to do the same," says Judith Hanson Lasater, Ph.D., author of Relax and Renew: Restful Yoga for Stressful Times. "When we give the body support, that feeling can spill over into our emotional well-being," she says.

Signature pose: Back Release (eases mental and physical tension). Sit on the floor facing a chair or couch, then lie back and place your lower legs on the seat. Your knees and hips will be bent. Support your head with a pillow, cover your eyes with a small cloth or towel, and let your body sink into the floor.



Drop a Few Pounds
Pick: Vinyasa Flow
This flab-melting workout will have you moving continuously (but not effortlessly) from pose to pose. Because each vinyasa flow class is different (the pace, poses, and sequences vary), your muscles will constantly be challenged in new ways, which burns extra calories. And there's a bonus for boozehounds:

"The twisting poses are great for recovering from a hangover," says Kathryn Budig, a vinyasa flow instructor in Los Angeles. "You're wringing yourself out, like a sponge."

Signature pose: Chaturanga (works your core, shoulders, and arms). Get into a pushup position, wrists beneath your shoulders. Gaze forward and slowly lower yourself halfway, keeping your shoulders over your wrists and squeezing your elbows close to your body.



Boost Your Spirits
Pick: Anusara
Think of it as Prozac in a pose. This method unwinds your body while lifting your mood. Each class focuses on an inspirational idea (like feeling grounded or embodying confidence), which the style's founder, John Friend, calls a "heart theme." Expect some chanting and oms (feel free to speak up or sit quietly) and lots of classic moves such as lunges and planks. You'll probably partner up with a classmate for a pose or two to experience "the joy of community" and for some extra stretching you wouldn't be able to do on your own. (If your gym doesn't offer anusara, hatha is a worthy stand-in.)

Signature pose: Downward-Facing Dog (stretches arms, shoulders, and legs). Get into a pushup position. Push your hips back while keeping your arms and legs straight so your body forms an upside-down V. Slide your shoulder blades back, allowing your neck and chest to relax.



Build Strength Inside and Out
Pick: Power Yoga
This style may sound hardcore, but its name was actually inspired by the inner strength it develops. "Each session improves your posture and creates more confidence, which breeds self-empowerment," says Rudy Mettia, founder of Corporalita Power Yoga in Los Angeles. That's not to say your muscles get off scot-free. Hardly. There's plenty of toning and lean muscle building for your core, legs, and glutes.

Signature pose: King Dancer (boosts strength and balance). Stand on your left leg and bend your right knee so you can grab the front of your right foot with your right hand. Then extend your left arm in front of you and press your right leg behind you, leaning your torso forward slightly. Allow your right hand to grasp your ankle. Hold for a few breaths, then switch sides.



Get a Competitive Edge
Pick: Yoga for Athletes
"Both competitive athletes and average women do lots of repetitive motions, which can lead to muscle imbalances and overuse injuries," says Emilie Smith, a yoga for athletes instructor in New York City.

"Yoga for athletes works your body through its full range of motion to create symmetry and balance." After a dynamic warmup sequence and targeted strength-building poses, you'll finish with 15 to 20 minutes of longer, restorative stretches. Each class is designed to address specific student issues and rebalance the body.

Signature pose: Warrior III (builds strength and balance). Stand on your left leg with your right leg extended straight behind you, and raise your arms overhead, palms facing each other. Keeping your core tight, raise your right leg as you lower your torso toward the floor until your upper body forms a straight line with your right leg. Hold for a few breaths, then switch sides.

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Healthy Lunches Under 400 Calories

Greek Chopped Pita Salad

Ingredients

• 2 cups romaine lettuce
• 2 tablespoons crumbled feta cheese
• 1/2 cup canned garbanzo beans, rinsed and drained
• 1/2 cup cucumber, sliced
• 1 whole wheat pita, chopped
• 2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

Herbed Cheese & Tomato Sandwich

Ingredients

• 6 ounces low-fat cottage cheese
• 1 garlic clove, minced
• 2 tablespoons chopped fresh chives
• Dash of salt and pepper
• 1 whole-grain bagel
• 4 slices tomato
• 1 orange

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.

BBQ Baja Burger

Ingredients

• 1 vegetarian burger
• 1 whole wheat bun
• 1 tablespoon BBQ sauce
• 1/4 avocado, thinly sliced
• 1/4 cup bean sprouts
• 4-ounce pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

Tuscan Tuna Wrap

Ingredients

• 3 ounces light tuna, drained
• 2 tablespoons fresh parsley, chopped
• 1/2 lemon, juiced
• 1 tablespoon olive oil
• 1/2 cup diced tomatoes
• Dash of salt and pepper
• 2 whole-grain tortillas
• 1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Chicken Club Panini

Ingredients

• Lean Cuisine Chicken Club Panini
• 1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)

Make it: Microwave Panini and vegetables according to package directions.

Takeout from Au Bon Pain

Thai Chicken Salad with 2 tablespoons Thai Peanut Dressing

Takeout from Subway

6-Inch Roast Beef Sandwich with Pepper Jack
Sliced Apple

Caesar Turkey Wrap

Nutrition Facts Per Serving: 396 calories, 20g protein, 58g carbohydrate, 11g fat (2g saturated), 8g fiber
See the recipe

Burger with Feta & Spinach

Nutrition Facts Per Serving: 389 calories, 20g protein, 54g carbohydrate, 12g fat (4g saturated), 10g fiber
See the recipe

Balsamic Tuna Salad Sandwich

Nutrition Facts Per Serving: 400 calories, 29g protein, 48g carbohydrate, 11g fat (2g saturated), 8g fiber
See the recipe

Marinated Garden Lentil Salad Pita

Nutrition Facts Per Serving: 396 calories, 16g protein, 64g carbohydrate, 11g fat (2g saturated), 15g fiber
See the recipe

Spinach Salad with Strawberries

Nutrition Facts Per Serving: 397 calories, 18g protein, 36g carbohydrate, 22g fat (4g saturated), 10g fiber
See the recipe

Healthy Lunch from Wendy's

Ultimate Chicken Grill Sandwich and a Mandarin Orange Cup from Wendy's

Healthy Lunch from McDonald's

Cheeseburger, Side Salad with Low-Fat Balsamic Vinaigrette, and Apple Dippers from McDonald's

Spicy Bean & Guacamole Burritos

Ingredients

• 1/2 cup canned low-fat refried beans
• 1/4 cup salsa
• 3 tablespoons prepared guacamole
• 1 cup shredded romaine lettuce
• 2 small (6-inch) whole-grain tortillas
• 1 cup red grapes

Make it: Stir together beans and salsa. Microwave for 1 to 2 minutes. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up. Serve with grapes on the side.

Grilled Cheese with Turkey & Tomato

Ingredients

• 2 slices whole-grain bread
• 1 slice cheddar cheese
• 2 ounces sliced turkey
• 1 slice tomato
• Cooking spray
• 1/2 cup pea pods
• 2 tablespoons low-fat ranch dressing

Make it: Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.

Pizza Burger

Ingredients

• 1 vegetarian burger
• 1 whole-grain hamburger bun
• 2 tablespoons canned pizza sauce
• 1 slice part-skim mozzarella cheese
• 2 tablespoons chopped fresh basil
• 1 small apple

Make it: Warm burger and place on bun; top with pizza sauce and cheese. Microwave sandwich for 20 to 30 seconds to melt cheese; add fresh basil. Serve with apple on the side.

Meatball Sandwich

Ingredients

• 4 meatballs
• 1 whole-grain hot-dog bun
• 2 tablespoons spaghetti sauce
• 1/2 cup sliced green pepper
• 2 tablespoons grated Parmesan cheese
• 1 medium orange

Make it: Warm meatballs in microwave. Place on bun with sauce and peppers, and sprinkle with cheese. Warm sandwich in microwave for 20 to 30 seconds. Serve orange slices on the side.

Chili & Chips

Ingredients

• 1 cup canned turkey or vegetarian chili
• 1 1/2 cups frozen broccoli
• 3 tablespoons shredded cheddar cheese
• 1/4 cup crushed corn chips

Make it: Mix together chili and broccoli and microwave for about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.

Rebecca Romijn's Hot Yoga Workout

Balancing Stick

Targets butt and legs

• Stand with feet together, arms by sides. Step forward with right leg and hinge forward at hips as you reach both arms overhead, interlacing fingers and pointing forefingers up.
• Simultaneously lift extended left leg behind so that body is as close to parallel to floor as possible from fingertips to left foot. Hold for 15 to 20 seconds.
• Return to start, switch legs and repeat. Then repeat sequence.

Learn more about Rebecca Romijn's fitness routine

Half-Moon

Targets arms, abs, obliques, and butt

• Stand with feet together, arms by sides.
• Extend arms overhead and interlace fingers, pointing forefingers up.
• Side bend to right at waist, keeping chest facing forward, and hold for 30 seconds.
• Straighten up, then repeat to left for 30 seconds.

Awkward Pose

Targets shoulders, butt, quads, and calves

• Stand with feet hip-width apart, arms by sides.
• Squat until thighs are parallel to floor as you reach arms forward. Hold for 20 to 30 seconds, then return to start.
• Rise up on balls of feet (heels off floor) and lower into squat, knees bent 90 degrees, as you reach arms forward at shoulder level. Hold for 20 to 30 seconds; return to start.
• Repeat sequence.

Triangle Pose

Targets shoulders, abs, obliques, butt, and legs

• Stand with feet about 3 feet apart, toes of right foot turned out 90 degrees, left foot 45 degrees; extend arms out to sides at shoulder level palms down.
• Shift body weight over right leg and bend right knee 90 degrees as you side bend to right, chest facing forward, and reach right hand to floor, left arm toward ceiling (left leg remains straight).
• Look up toward ceiling and hold for 20 seconds. Return to start. Switch sides and repeat.
• Repeat again on each side.

Full Locust

Targets back, arms, butt, and legs

• Lie facedown on floor with arms by sides, palms up, and legs extended on floor behind you.
• Lift chest and arms off floor as you squeeze glutes and lift thighs off floor, bending knees slightly. Hold for 10 seconds.
• Lower, rest for 20 seconds and repeat.

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15 Worst Burgers in America

Complete List of 15 Worst Burgers

Strawberry Pineapple Smoothie

The best and healthiest smoothie ever! 1 cup of ice, 1/2 cup of non-fat strawberry yogurt, and 1/2 cup of cubed pineapple. Blend for a delicious and lowfat smoothie!

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You miss 100% of the shots you don't take. -Wayne Gretzky

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GINGER CHICKEN PIZZA

 

Ingredients:

2 T. minced or pressed garlic

2 T. minced fresh ginger

1 1/2 C. finely chopped scallions, including tops

1 tsp. olive oil

2 T. soy sauce

2 C. shredded boned, skinned cooked chicken

3 firm-ripe Roma tomatoes

1 (12-inch) baked pizza crust

1/2 C. pizza or marinara sauce

1 C. shredded mozzarella cheese

Directions:

In a 10- to 12-inch nonstick frying pan over medium-high heat, stir garlic, ginger, scallions and oil just until onions are limp, about 5 minutes. In a bowl, mix soy sauce with chicken. Rinse and core tomatoes; cut crosswise into 1/8- to 1/4-inch thick slices. Place pizza crust in a 12-inch pizza pan or on a 14 x 17-inch baking sheet. Spread crust evenly with sauce, then scatter chicken mixture and onion mixture over sauce. Sprinkle pizza with cheese, and arrange tomato slices evenly over the surface. Bake in a 350ºF oven until cheese is melted and pizza is hot in center, 12 to 15 minutes. Cut into wedges to serve

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Fettuccine with Ricotta, Tomatoes and Basil

Ingredients:

1 (9 ounce) package refrigerated fettuccine

3 teaspoons butter or margarine, melted

3/4 cup ricotta cheese

1/4 cup grated Parmesan cheese

1 large tomato, chopped

Directions:

Cook and drain fettuccine as directed on package. Return to saucepan. Stir together butter, ricotta cheese and 1/3 cup of the Parmesan cheese. Toss with hot fettuccine. Top pasta with tomato, basil and remaining Parmesan cheese.

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Strive for progress, not perfection. -Unknown

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Women's Power Force Heart

Fear is what stops you... courages is what keeps you going. -Unknown

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Men's Power Force Dedication

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

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POWER YOUR INNER FORCE

The Ultimate Nutrition Guide