Each year, 35,000 athletes embark on the harrowing 13.1 mile Indianapolis Mini-Marathon course. Additionally, the event is almost always boasts the largest number of finishers each year. For many, the race exists as an annual tradition proceeding the Indianapolis 500, but for others the race is a monumental lifetime achievement. Despite those who achieve their goals during the half-marathon each year, many fall short due to injuries, training mistakes, and race-day complications. Many of these individuals have incredible intentions for race day, but develop complications due to an ill-executed training plan. Below, we have consulted the expertise of personal trainers, athletes, and elite runners alike to design a concise and proven training plan. Best of Luck, be sure to check out media on our website and youtube channel to find the best ways to warm-up, cool-down, stretch, and eat during training and leading up to the race.
Important Tips:
- Base Mileage
- Try not to go too fast or slow on these days. Over the period of several weeks, try to learn what kind of pace your body can take and adjust based on how many miles you are running for that specific day.
- Long Run Days
- To start, be sure to keep a consistent pace that you can hold throughout the entire run. Initially proceed with a slower pace that you would on base mileage days, and gradually increase pace as you settle into a running schedule.
- Speed Days
- Speed days are meant to be faster than any other day of training, and it’s important that they are treated as such.
- For the mile warmup and cooldown run a pace that is comparable to your base mileage pace.
- For the actual workout, try to find a pace faster than the paces you hold during your other workouts.
- The shorter the repetition, the faster pace you should run.
- Cross Training Days
- Cross Training are important to minimize impact injuries on your legs.
- Be sure to avoid running on these days, and instead find a bike or a swimming pool.
- Don’t exert yourself too much, but try to feel the same effort as you do on a base mileage day.
- Race Day Preparation
- The day before your race, be sure to…
- Eat carbohydrates like pasta, bread.
- Eat greens and fruits like salad, watermelon, strawberries, and other healthier foods.
- Drink plenty of water
- Lay out all of your gear, clothing, and bottles the night before the race so you’re not scrambling the morning of the race.
- Race Day
- Arrive at the course at least an hour early to warm-up etc.
- When you leave your car, only take with you what you will need and nothing extra.
- Be sure to watch the weather and plan accordingly. If you bring extra layers for the early stages of the race, wear clothes that you don’t mind ditching to the side of the road during the race.
- Afterward
- CELEBRATE
- Be sure to take care of your legs and don’t over-exert yourself for the remainder of the day
- Stretching is important, and be sure to eat frequently and hydrate as well
- Other Tips
- Make sure to train in good running shoes, not “cross-trainers” or “casual” shoes.
- As you up mileage and workout intensity, be sure to increase the calories you eat on a daily basis. It’s important to consume lots of protein with a wide array of fruits, vegetables, and water.
The race is on May 6th.
March 13: Base Mileage
3 miles
March 14: Base Mileage
3 ½ miles
March 15: Cross Training
30 min of biking (stationary or regular) or swimming
March 16: Long Run Day (try to find a long road like the Monon trail):
4 ½ miles
March 17: off day
March 18: Base Mileage
4 miles
March 19: Base Mileage
2 ½ miles
March 20: Base Mileage
3 ½ miles
March 21: Base Mileage
4 miles
March 22: Cross Training
30 min of biking (stationary or regular) or swimming
March 23: Long Run Day (try to find a long road like the monon trail)
6 miles
March 24: off day
March 25: Base Mileage
4 ½ miles
March 26: Base Mileage
3 miles
March 27: Base Mileage
4 miles
March 28: Cross Training
30 min of biking (stationary or regular) or swimming
March 29: Base Mileage
3 miles
March 30: Long Run Day (try to find a long road like the monon trail):
7 miles
March 31: off day
April 1: Base Mileage
5 miles
April 2: Base Mileage
5 miles
April 3: Base Mileage
4 miles
April 4: Speed Day (find a track):
1 ½ mile warmup
5x hills (allow two minute rest at the bottom)
1 mile cooldown
April 5: cross training day
April 6: Cross Training
30 min of biking (stationary or regular) or swimming
April 7: Long Run Day (try to find a long road like the monon trail):
8 miles
April 8: off day
April 9: Base Mileage
5 miles
April 10: Base Mileage
4 ½ miles
April 11: Base Mileage
6 miles
April 12: Base Mileage
4 miles
April 13: Speed Day (find a track):
1 mile warmup
1×400
1×800
1×400
1×800
1 mile cool down
April 14: Cross Training Day
30 min of biking (stationary or regular) or swimming
April 15: Base Mileage
3 miles
April 16: Long Run Day (try to find a long road like the monon trail):
9 ½ miles
April 17: off day
April 18: Base Mileage
4 miles
April 19: Base Mileage
6 miles
April 20: Speed Day (find a track):
1 mile warmup
4×400
2×800
1 mile cool down
April 21: Base Mileage
3 miles
April 22: Cross Training
30 min of biking (stationary or regular) or swimming
April 23: Long Run Day (try to find a long road like the monon trail):
12 miles
April 24: off day
April 25: Base Mileage
6 ½ miles
April 26: Base Mileage
4 miles
*April 27: Speed Day (find a track to do it on):
1 mile warmup
2×400
2×800
1×1600
1 mile cool down
April 28: off day
April 29: Base Mileage
3 miles
April 30: Cross Training
30 min of biking (stationary or regular) or swimming
May 1: off day
May 2: Base Mileage
3 miles
May 3: Base Mileage
4 miles
May 4: Base Mileage
3 miles
May 5: off day
NOTE: DESIGNATED FOR CARBO-LOAD
Be sure to include a salad, fruits, and pasta (with added meat and protein)
Also be sure not to overeat, otherwise you will feel it during the race
May 6: Today’s the big day!
-Preparation: drink lots of fluids
-wear what you normally would on a long run day
-dress smart, don’t wear any outer layers of clothing that you can’t ditch along the way
-Eat a light breakfast that you know won’t upset your stomach during the run
