Training Program

Wascally Training Schedule
Training Program begins June 10, 2017


How it Works

The Wascally Wabbit Half Marathon invites you to train with The Wicked Fast Wascally Wunnahs! Register for the WWHM scheduled for September 20th and receive free hands on training from an RRCA certified coach. You will receive a schedule that will help you reach your goals. Whether that goal is to finish your first half marathon or improve your time we can help you achieve it. You will meet four times a week with the group and your coach for 12-14 weeks of training. We welcome all levels of fitness from the beginner runner to the advanced marathoner.  

Payment Options

Option 1: You pay $150 up front, and after the race you receive $150 back minus $7 for any trainings you missed.
For example: If you miss no trainings, then you are reimbursed in full. If you miss 5 trainings you are deducted $35 and you are reimbursed $115. The purpose of this is to motivate you to get up early and train with the group.

Option 2. Make a Tax Deductible donation of $100 dollars to Kids Kasa Foster Care

Option 3. Pay $75 for the training program when the training begins. You are encouraged to register for the Wascally event. No refunds if you opt out of the training program.

 

Morning trainings are Mondays, Wednesdays, and Fridays at 5:00 a.m. Evening trainings are Mondays, Wednesdays, and Fridays at 6:00 p.m.
All weekend trainings are Saturday at 6:00 a.m. unless otherwise specified.

The training program begins June 16, and you must be registered for the Wascally to participate. How to Sign up: RSVP with the race director at bcastillo@kidskasa.org OR
sign up through the Facebook event page at www.facebook.com/Wascally
Sign up early, the training program space is extremely limited.


Additional Information

Please remember that unless prior arrangements have been made, we will always meet in the parking lot at Fort Washington and Friant. We park between Guadalajara Restaurant and Starbucks next to the only patch of grass in the parking lot.
The training sessions meet Mondays, Wednesdays and Fridays @ 5:00am, and Saturdays @ 6:00am. We will always try to finish about 6:15 am, except on Saturdays, which is when we run our longer runs.


Mindset for the Wascally Wabbit Half-Mawothon

With proper training, nearly anyone can cover the half marathon distance in a reasonable amount of time. This doesn't mean it won't be hard, so consult your physician before embarking on this fun challenge.

The schedule below is developed for first time half marathoners who are in reasonable physical condition. The goal is to safely finish the half marathon, not run it as fast as you can.


Philosophy: Quantity and Quality


Just like a sky-scraper has to be built on a good foundation, so does your training. This means that you have to put in some easy running miles on a regular basis. From this we can build up our ability to run farther and with more ease as we progress through the weeks before the race. The simple rules of training: we stress the body, rest, then stress the body again a little more, then rest again. Without proper rest, the body does not adapt to the stress and injury will occur and you will need to stop altogether.
A runner should be able to run 2 to 3 times during the week, with the ability to do a longer run on the weekend as part of the training program.

 

The Prime Building Blocks


There are several key areas for a solid training program:

1. The Long Run: The long run is the backbone of any half marathon and marathon training program. The long run should be increased by several miles roughly every two weeks. If your body is not taught to run long, then to run longer, the ½ marathon itself will be one of the longest experiences of your life. During our training we WILL run longer than 13 miles.

2. Regularity of Training: To run well, the body needs to be trained regularly, i.e. 4-5 days a week, with set workouts for certain days, set up in a hard/easy pattern. Our "easy" day will actually be a rest/cross train day. You should stretch and massage your tired muscles on these days.

3. Good Nutrition: Good nutrition fuels the body's performance. In spite of whatever trendy dietary gospels are out there, ignore them and cut back on fats and increase carbohydrate intake. Unless we plan on running longer than an hour, there is no need to "Carbo Load".

4. Speed Play: Don't be afraid of speed. If you can throw some speed play into your workouts during the week, it will train your legs to turn over faster, and as a result, the ½ marathon--run at a much slower speed--will seem more effortless.

5. Shorter Races: Some runners take up the sport and then train for and run a marathon without ever running a shorter race. Bad move. Racing at shorter distances has two advantages: it presents an opportunity to do speedwork under the guise of racing, and it makes you comfortable in a race situation.


The training program is keyed to a runner who is currently running regularly, at least 9 to 15 miles a week, and who has been running 2 or 3 times per week. Training days will differ from some hill training, speed play and easy relaxed runs.