Welcome to the No BS Run Club!
No matter how many steps you’ve run (or haven’t run) in your life, if you want to complete a half marathon, you’ve come to the right place.
Because this is the bullshit-free, beginner-friendly, how-to-actually-make-it-happen training program to get you from the couch to the finish line of your first half marathon, all while eating better, sleeping better, shattering self-limiting beliefs and meeting like-minded friends around the world.
You’ll find all of that (and more!) when you join the No BS Run Club - a bullshit-free program for completing your first half marathon.
The entire month of August will be the open enrollment period for the final session of 2014, which kicks off on Monday September 8. To learn more about the program and to get notified as soon as registration begins, just enter your email in the pretty pink box below.
Want to know more? Read on for all the details!
When I first started running, I could barely run for two minutes. I went from being non-runner to a five-time half marathon finisher just 15 months after first lacing up my running shoes, and it’s become very clear to me that the demand for running resources tailored specifically for new runners far outweighs the supply (like, eleventy thousand times over).
Now that I’m a marathoner who’s truly obsessed with all things running (I’m currently training to run from LA to NYC in 2015!), I’m on a mission to empower new runners by giving them all the information (and support!) they need to complete their first half marathon. I want excellent training advice to be readily available for new runners everywhere, so that everyone who dreams of finishing a half marathon can make that dream a reality.
So, with this in mind, I posed a simple question…
What’s holding you back from running your first half marathon?
The fears and questions poured in.
- “How can someone without an athletic background complete a half marathon?”
- “What happens if I have a bad run? Or if I skip a few workouts?”
- “How can I avoid getting injured?”
- “Do I really need to cross train and strength train?”
- “What the eff is cross training?”
- “How do I stay motivated through so many long months of training?”
- “Since I’ve never been a runner before, how will I know if I’m doing it properly?”
- “What if I don’t look like a ‘real’ runner?”
- “Can I ever be one of those people who truly loves running?”
I went through all of those questions, plus all of the questions I had myself when I first started running, and then I mapped out exactly what I would have wanted in a training program.
This is The Program I Wish I Would Have Had!
I created From 0 – 13.1 to be the program I WISH I had when I first started running.
When I first started, I wanted a training program that gave me a step-by-step guide on how to go from being able to run for just 2 minutes to being able to run for 13.1 miles (filled with daily workouts, recipes, cross training and strength training exercises, peer support, daily access to a running coach for questions, and much more – geared specifically toward new runners).
When I first started, I wanted someone to cut through all the bullshit and give me the information I truly needed (and no more!) to eliminate the feelings of overwhelm that came with trying to research every aspect of long distance running on my own.
I wanted all of this, along with a highly tailored list of additional resources I could turn to for even more detailed information, and I wanted it presented to me by someone who understands what it’s like to truly be new to running. But guess what? I couldn’t find a single resource that met all my needs, particularly in regard to the emotional side of going after such a big goal, which is how From 0 – 13.1 was born.
From 0 – 13.1: a bullshit-free program for completing your first half marathon
From 0 – 13.1 is a comprehensive 24-week training program that will eliminate all of your fears about distance running and give you everything you need to complete your first half marathon.
I won’t only be giving you a chart of daily workouts (although you’ll get that, too!), I’ll be going into detail on exactly how to get started and what you need to know about running gear, proper form, breathing tips, cross training, strength training, stretching, injury prevention, nutrition, and overcoming mental hurdles. Plus, I’ve partnered with an expert running coach, Ryan Knapp, to ensure you’re getting the best, safest advice throughout this program, and both Ryan and I are readily available in the private Facebook group to answer any and all questions you might have during your training.
This training program includes:
- 24 weeks worth of workouts to train you for a 5K, 10K, and, finally, a half marathon
- Access to the Bullshit-Free Running Club, a private Facebook group exclusively for program participants where both Coach Ryan and I are always available to answer your questions, and where you can meet fellow newbie runners from all over the world (Honestly, I can’t over-state the power of this group. It has become like a second family, and I’ve never met a more encouraging, supportive, and real group of people in my life)
- A simple “Week 0″ walking-only plan for anyone who isn’t ready to run quite yet
- The truth about running gear (hint: you don’t need $200 underwear)
- Detailed lists of running-related products that I use and love
- Exclusive discounts from injinji & the Rock ‘n’ Roll Marathon Series
- The two most important tips on running form
- Dynamic warm-up & cool-down routines to help keep you loose and injury-free
- Foam Rolling 101
- 10 common mistakes new runners make
- How to prevent and treat common running ailments
- Cross training and strength training routines that can be done at home or in a gym, as well as a complete breakdown of why it’s important to supplement your running workouts
- A printable training & food journal (tracking your progress is key!)
- Simple, healthy, plant-based recipes for runners
- What to eat before & after a run
- How to fuel & hydrate on the run
- Tips on staying motivated after the initial high of “omg I’m going to run a half marathon!” has worn off
- How to get back on track if you miss a few workouts
- Tricks to getting over a bad run (spoiler alert: you’ll have lots of bad runs and that’s okay – I promise!)
- And more!
- “What I Wish I Knew Before My First Half Marathon” // Tips From Experienced Runners
- Glossary of running terms
- Comprehensive list of inspirational and educational resources (books, movies, etc.)
- Interviews with running & fitness experts like Brendan Brazier, Matt Frazier, Joel Runyon (translation: people who are smarter than me)
- Specialty running playlists
These components will set you apart from all of the runners who think about training for a half marathon, but never get far enough to make it a reality. My targeted, bullshit-free, and decidedly not-overwhelming program will be the key to your success.
As a result of this 24-week program, you’ll be able to…
- Cross the finish line of your very first half marathon
- Work through the biggest mental and emotional challenges to getting started as a runner
- Implement my “Gradual Forward Progress” approach to safely training for your first half marathon
- Stick with running when it gets particularly tough or monotonous, or when your life/schedule inevitably cause a disruption in your training plan
- Develop healthier eating habits
- Understand the role that both nutrition and hydration play in running
- Eliminate the feelings of overwhelm that often accompany tackling a big goal
- Shatter self-limiting, perfectionist ideas that hold you back
- Redefine your definitions of what’s “possible” and “impossible” in your own life
- Master a training formula that will carry you through future races
- Eat better, sleep better, and feel incredible about yourself
- Meet other people who share your running goals (and fears!) through an interactive online group that lets us support each other in real time
Real-Talk Success Stories (from people just like you!)
1. When does the program start? What happens if I have to miss a week or skip a week or repeat a week?
This is a completely go-at-your-own-pace program. Once you register, the actual training starts whenever you want to start, since all of the content is downloadable and is yours to keep forever and ever. If you have to skip a few days, you’ll likely just be able to pick right back up where you left off. If you need to miss a week or more, you’re always welcome to re-do a previous week, as needed.
2. What if I’m a total beginner?
This is an awesome question. I love beginners! I was a total beginner when I started, too, and this program was created with that in mind. However, the word “beginner” is pretty vague, and you might not be at the same starting point as someone else (and vice versa), which is why this 24-week program comes with a “Week 0” walking-only plan that you can repeat for as many weeks as needed before you even get started.
3. What if I’m not a complete beginner? Will I be able to start later in the program than Week 1?
Absolutely! Since you’ll have access to all of the training materials at once, you’ll be able to jump in wherever you want. My best recommendation for this is to find the week that feels most comfortable for you, and then to start a week earlier than that to ease into the program.
4. How big of a time commitment will this training program be?
The entire training plan spans 24-weeks, with two rest days per week, so you’re looking at 5 days per week of exercise that varies from running to cross training to strength training to core work. Individual sessions can last anywhere from 30 minutes (near the beginning) to multiple hours toward the end of the program. I mean, of course, right? Doing the long runs that lead up to a half marathon take time, and like anything else, you get out of this what you put into it.
5. Will this work for me? I’ve joined other programs and wasn’t able to stick with them long-term. How is this different?
Listen. No training program works unless YOU work. If you’re expecting From 0 – 13.1 to be a magic fix, you shouldn’t sign up. If you’re expecting this to be easy and quick, you shouldn’t sign up. I’ve spent an insane amount of hours creating this training program, but you can’t get results just by signing up and having access to it – you have to do the work. Success with this, as with anything, requires consistent, focused effort, and I’ve done my best to give you a plan that’s easy to follow, clear, and well-rounded. But it’s not a magic plan, and I’m not going to feed you a bunch of bullshit about how easy it’s going to be to run a half marathon, because it’s not. But, if you’re serious about this commitment and about investing in yourself and in this goal, then I have absolutely no doubt that you’ll be able to do it.
6. How is the training program content packaged? Do I have access to everything at once?
Yep! Once you purchase the program, you’ll be able to download it in its entirety, meaning that it’s yours to keep and come back to forever. Awesome, right?
7. What if I have questions about my training while I’m going through the program?
One of the very best parts of this program is the Bullshit-Free Running Club, a private Facebook group that’s available exclusively for program members. Joining and being active in that supportive, fun community is a great way to ask questions of fellow runners, and to get questions answered by me and Coach Ryan. So, even though you’ll be going at your own pace, you definitely aren’t alone!
If, after diligently following the program for Weeks 1-12 and being active in the Facebook community, you feel that it isn’t the right fit for you, just send me an email and your enrollment fee will be refunded, no questions asked.
I’m so excited for you to join this program, and I can’t wait to celebrate your half marathon victory!
One final note:
As you know, I’m not a running coach. I’m not a physical trainer or nutritionist. I’m just a regular girl who, after 26 years of being totally fucking lazy, decided to try and run around the block to see what would happen. I started running in May 2011 and created my entire training program from scratch. I spent 24 weeks training for my first half marathon, which I completed in Oct 2011, and then I completed another four half marathons between Oct 2011 and August 2012. In that time, I worked with a personal trainer, a running coach, and a sports masseuse, who have all helped me streamline my training. So, while I’m not an “expert,” I am indeed an “expert beginner,” and I know what it’s like to dream about finishing a half marathon while having absolutely no idea where to start.
If you’re a beginning runner, this program is probably a great fit for you. But, of course, everyone’s needs are different and there’s no such thing as a one-size-fits-all training program. (If there were, believe me, I wouldn’t be the first to create it!)
Below, you’ll find my legal disclaimer, but I consider this little preamble to be a “common sense disclaimer.” You know yourself much better than I do, and you know if starting a long-distance running program is a good fit for you. If you have any questions, talk to your doctor, and if you have a history of injuries, a chronic medical condition, or anything else that would prevent you from safely training for a 5K, 10K, and half marathon, then this program might not be the best match for your needs.
More than anything, I want to help my runners succeed, and part of success is knowing what’s right for you from the start. If you have any questions, don’t hesitate to give me a shout at nicole[at]lifelessbullshit[dot]com.
The Legal Stuff:
All materials available on this website and in the upcoming training program From 0 – 13.1 are presented for information and educational purposes only. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.
While medical research concludes that it is generally not necessary to see a health care provider before beginning every-day physical activities that are of light or moderate intensity, I encourage you to talk with your health care provider about your health and exercise as part of your regular visits.
Nicole Antoinette and her respective agents, heirs, assigns, contractors, and employees shall not be liable for any claims, demands, damages, rights of action or causes of action, present or future, arising out of or connected to the use of any of the information contained in this Website and upcoming training program, including any injuries resulting therefrom.
Additionally, I caution you to know your limits – pain during exercise, especially chest pain, is a sign to stop, so resist any urge to power through it. Muscle cramps, dizziness, nausea, racing heart, or breaking out in a cold sweat, are all warning signs to slow down. Beginners should expect some discomfort when just starting out, and some soreness, especially the day after vigorous exercise, should also be expected. However, if you experience any faintness, shortness of breath, pain, dizziness, or other discomfort at any time, stop immediately and obtain qualified medical advice and/or assistance.