HALF
START TODAY!
MARATHON
PROGRAM
BY DANIEL
LOZANO
@DANIELLOZANORUNNING
DISCLAIMER:
The information in this program is intended to be a resource for runners,
and coaches who work with runners. If you are a runner and happen to
be unsure if the exercises and running discussed in this program are
safe and/or appropriate for you, please consult a physician or licensed
medical professional who specializes in working with runners before
proceeding. This is particularly the case if vou have a (family) history of
high blood pressure or heart disease, or if you have ever experienced
chest pain while exercising, especially within the past month. If you have
a bone or joint problem that could be made worse by physical activity,
getting medical clearance is strongly encouraged to prevent a
worsening of your condition. In the event that you experience faintness,
dizziness, unfamiliar/ disconcerting pain or shortness of breath at any
time while exercising stop immediately and seek medical attention.
Readers are expected to take full responsibility for their safety and know
their limits. Do not take risks beyond your level of experience, training,
and/or comfort level. Applying the information in this program is solely
at your own risk and should not replace or substitute for professional
medical advice or treatment.
DANIEL LOZANO RUNNING PREP
START TODAY!
1ST WEEK 2ND WEEK 3RD WEEK 4TH WEEK
Day 1 Day 1 Day 1 Day 1
-Warm-up lvl 1 -Warm-up lvl 1 -Warm-up lvl 2 -Warm-up lvl 2
-2 Mile run at -2 Mile run at 60% -2.5 Mile run at -2.5 Mile run at
60% percent percent effort 60% percent 60% percent
effort effort effort
Day 2 Day 2 Day 2 Day 2
Rest Rest Rest Rest
Day 3 Day 3 Day 3 Day 3
-Warm-up lvl 1 -Warm-up lvl 1 -Warm-up lvl 2 -Warm-up lvl 2
-2.5 mile -2.5 mile Interval -3 mile Interval -3 mile Interval
Interval
Day 4 Day 4 Day 4 Day 4
REST REST REST REST
Day 5 Day 5 Day 5 Day 5
-Warm-up lvl 1 -Warm-up lvl 1 -Warm-up lvl 2 -Warm-up lvl 2
-2 Mile run at -2 Mile run at 60% -2.5 Mile run at -2.5 Mile run at
60% percent percent effort 60% percent 60% percent
effort effort effort
Day 6 Day 6 Day 6 Day 6
Level 1 Routine Level 1 Routine Level 2 Routine Level 2 Routine
Day 7 Day 7 Day 7 Day 7
REST 4 MILES REST 4 MILES
@DANIELLOZANORUNNING DANIELLOZANORUNNING@[Link]
DANIEL LOZANO RUNNING PREP
START TODAY!
5TH WEEK 6TH WEEK 7TH WEEK 8TH WEEK
Day 1 Day 1 Day 1 Day 1
-Warm-up lvl 2 -Warm-up lvl 2 -Warm-up lvl 3 -Warm-up lvl 3
-3 Mile run at -3 Mile run at 60% -3.5 Mile run at -3.5 Mile run at
60% percent percent effort 60% percent 60% percent
effort effort effort
Day 2 Day 2 Day 2 Day 2
Rest Rest 1Rest Rest
Day 3 Day 3 Day 3 Day 3
-Warm-up lvl 1 -Warm-up lvl 1 -Warm-up lvl 2 -Warm-up lvl 2
-3.5 mile -3.5 mile Interval -4 mile Interval -4 mile Interval
Interval
Day 4 Day 4 Day 4 Day 4
REST REST REST REST
Day 5 Day 5 Day 5 Day 5
-Warm-up lvl 2 -Warm-up lvl 2 -Warm-up lvl 3 -Warm-up lvl 3
-3 Mile run at -3 Mile run at 60% -3.5 Mile run at -3.5 Mile run at
60% percent percent effort 60% percent 60% percent
effort effort effort
Day 6 Day 6 Day 6 Day 6
Level 2 Routine Level 2 Routine Level 3 Routine Level 3 Routine
Day 7 Day 7 Day 7 Day 7
5 MILES 6 MILES 7 MILES 8 MILES
@DANIELLOZANORUNNING DANIELLOZANORUNNING@[Link]
DANIEL LOZANO RUNNING PREP
START TODAY!
9TH WEEK 10TH WEEK 11TH WEEK 12TH WEEK
Day 1 Day 1 Day 1 Day 1
-Warm-up lvl 3 -Warm-up lvl 3 -Warm-up lvl 4 -Warm-up lvl 4
-4 Mile run at -4.5 Mile run at -4.5 Mile run at -3 Mile run at
60% percent 60% percent 60% percent 60% percent
effort effort effort effort
Day 2 Day 2 Day 2 Day 2
Rest Rest Rest Rest
Day 3 Day 3 Day 3 Day 3
-Warm-up lvl 3 -Warm-up lvl 3 -Warm-up lvl 4 -Warm-up lvl 4
-4.5 mile -4.5 mile Interval -4 mile Interval -3 mile Interval
Interval
Day 4 Day 4 Day 4 Day 4
REST REST REST REST
Day 5 Day 5 Day 5 Day 5
-Warm-up lvl 3 -Warm-up lvl 3 -Warm-up lvl 4 -Warm-up lvl 4
-3.5 Mile run at -4.5 Mile run at -4.5 Mile run at -3 Mile run at
60% percent 60% percent 60% percent 60% percent
effort effort effort effort
Day 6 Day 6 Day 6 Day 6
Level 3 Routine Level 3 Routine Level 4 Routine REST
Day 7 Day 7 Day 7 Day 7
9 MILES 10 MILES 5 MILES HALF
@DANIELLOZANORUNNING DANIELLOZANORUNNING@[Link]
Warm-up
Warm-Up Levels
Level 1:
-Clams
-Side-lying abduction
-Bridges
Level 2:
-Quadruped Hydrants
-Single leg Bridges
-Squats
(Level 1-2 exercises held for 1
set of 1 minute or 2 sets of 30
seconds)
The BEST way to prevent injury
is warming up your primary
movers during exercise. We will
begin by warming up our KEY
muscles, the gluteus maximus
and medius. These routines will
improve your motor coordination
and learn to activate the correct
musculature while running.
Level 3:
-Side Step Squats
-Monster Walks
-3-way Lunges
Level 4:
-Standing Hydrants
-Single leg RDL
-Step downs
(Level 3-4 exercises
performed for 2 sets of 15)
Easy Runs
What should my easy runs
look like?
-While running it should feel
comfortable
-You should be able to carry
a conversation and breathe
comfortably
-These runs should not be
miserable
-Run slower than you think
Most of the runs for the half prep
will be at a 60% effort. Yes, you
read that correctly only 60%.
This will allow you to build an
aerobic base and become
efficient in distributing oxygen to
your body.
Where should I run?
-Neighborhood
-Treadmill
-Track
-Trail
-Anywhere!
Interval Runs
How to start?
-1 mile warm-up
-1 minute of 75-85% effort
-1 minute recovery jog
-1 mile cool down
(Time of effort and recovery
can be adjusted based on
difficulty)
Interval runs will be considered
the speed portion of the
program. Interval training is a way
to get accustomed to running
fast paces, while allowing you to
recover. You will build up to a 75-
85% effort.
Where should I run?
For beginners I recommend
running on a track or
treadmill because these are
flat surfaces
Long Runs
Long runs should still be a
60% effort, however by the
end it may feel closer to a
80% effort. It is okay to slow
down and it is vital to ignore
your pace. These are going to
be the longest distances you
have covered, so be proud of
yourself!
Distance running allows you to
get used to the excessive time
on your feet. This should get you
out of your comfort zone.
However, I want you to think
about this as a time to explore
and adventure to new places.
How to make long runs
tolerable?
-Run with a partner
-Choose a new route
-Listen to an audiobook
Warm-up LEVEL 1-2
LEVEL 1
CLAMS SIDE-LYING BRIDGES
ABDUCTION
LEVEL 2
SINGLE LEG QUADRUPED SQUATS
BRIDGES HYDRANTS
@DANIELLOZANORUNNING DANIELLOZANORUNNING@[Link]
Warm-up LEVEL 3-4
LEVEL 3
SIDE STEP MONSTER 3-WAY
SQUAT WALKS LUNGES
LEVEL 4
STANDING STEP SINGLE LEG
HYDRANTS DOWNS RDL
@DANIELLOZANORUNNING DANIELLOZANORUNNING@[Link]