Page 92 - Healthy food

YOUR FIRST HALF MARATHON

This plan has been put together for Nina’s coaching notes
you by top athlete and run coach O You have a choice of three sessions
Nina Anderson (ninaanderson.com). Nina on some of the Tuesdays:
is currently ranked no 1 in the world for 1 A 30 min run that includes some
hills/inclines.
400m (veteran aged 45+ category). She’s
2 A hill session consisting of a 10 min
based in London and offers bespoke slow/easy warm-up jog, then five to
training in person or remotely. eight 1 min efforts up a hill/incline
(jogging slowly back down in between),
A HALF MARATHON (13.1 MILES) is based the training on the following with a 2 min jog back down recovery
a brilliant challenge to work on your assumptions,’ says Nina. finish. End with a 10-minute slow,
endurance. ‘This isn’t the sort of mileage cool-down jog/walk.
you should try to “wing”,’ says Nina. ‘But Checklist for starting 3 A 10-minute easy pace followed by
it won’t take over your life in the way this plan… 10 minutes at quicker pace (should feel
full-marathon training can. With the O You’re already able to run for an slightly uncomfortable), then back to
right preparation, it’s achievable for all hour at a comfortable/easy pace. 10 minutes at easy pace.
runners, and you’ll have a great sense of O You’re injury free. O Cross training (‘X train’) can consist of EMAIL NINA AT NINA@NINAANDERSON.COM
satisfaction when you go the distance.’ O You can fit in a minimum of three runs aerobic gym work, such as the exercise
This plan is designed without a finish a week. ‘The days can vary from those bike (or spinning) or cross trainer, or
time in mind, but to allow novices to I’ve specified,’ says Nina. ‘But it’s a good a swim or cycle. Do any of these for
comfortably complete the distance. ‘I’ve guide – space them out over the week.’ 20 min to 1 hr.

92 HEALTHY FOOD GUIDE FEBRUARY 2018