Running and Walking To Race Or Just Want The Fitness? Sponsored by The WOW Team, The Premier Women's Walking And Running Club! http://GoWOWTeam.com
Week of November 24 - 30, 2008
Maintenance and Kaiser Half Marathon 8 X 400 with 2 minutes rest in between laps
CIM Marathoners 5 X 800 with 2 minutes jog in between
CIM Relay 4 X 1200 with 2 minutes rest in between
Walk it or run it. Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun! If you have any questions please contact Stephanie@AskAboutRunning.com
Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walked today. You're getting there!Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful, walking continuously for 16 – 30 minutes. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.If you are already a fit walker or jogger you may use stronger arms and or walk/jog for some or all of the 30 minutes.
Week 2
Monday, Day 1 - Start walking! Walk a brisk 16 - 30 minutes, whichever is the best you can do. Increase your time from the end of last week by 1-2minutes. Write down how long you walked today. Try for a minimum of 16 minutes.
Tuesday, Day 2 - If you walked 31 minutes yesterday, go 35 minutes at a comfortable pace. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time until you reach 30. Do not worry about your speed but continue to increase your distance. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 35 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes at a comfortable pace. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 35 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Keep adding 1 minute to each day. Don’t worry about speed. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 35 minutes? Great! Just keep it up. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walked today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful, making sure you walk a minimum of 40 minutes continuously. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Are you filling in your calendar? Be sure you do this because you are really making great progress! You have 2 weeks left for your first 5K.
If you are already a fit walker or jogger, use stronger arms and or walk/jog for the workouts.
Week 3
Monday, Day 1 - Walk a brisk 21 - 35 minutes, whichever is the best you can do. Increase your time from the end of last week by 1 – 2 minutes. Write down how long you walked today. Try for a minimum of 21 minutes, maximum 35 minutes, brisk.
Tuesday, Day 2 - If you walked 35 minutes yesterday, go 40 minutes at a comfortable pace. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time until you reach 30. Do not worry about your speed but continue to increase your distance. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 40 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes at a comfortable pace. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 40 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Keep adding 1 minute to each day. Don’t worry about speed. Write down how long you walked today. Going strong!Saturday, Day 6 - Already at 40 minutes? Great! Just keep it up. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walked today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful place making sure you walk a minimum of 45 minutes continuously. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:Are you filling in your calendar? Be sure you do this because you are really making great progress! You have one week left to your 5K competition!
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the workouts.
Week 4
Monday, Day 1 - Start walking! Walk a brisk 30 - 40 minutes, whichever is the best you can do. Write down how long you walked today. You are now at a minimum of 30 minutes.
Tuesday, Day 2 - If you walked 40 minutes yesterday, go 45 minutes at a comfortable pace. If you walked 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed but continue to increase your distance. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 45 minutes yesterday, walk 50 minutes today. If you walked 31 - 32 minutes, add 5 minutes at a comfortable pace. Write down how long you walked today. Looking good!
Thursday,Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 50 minutes before, please repeat the same thing today. If you walked 30 + minutes, add 1-2 minutes to your Wednesday time. Don’t worry about speed. Write down how long you walked today. Almost there!
Saturday, Day 6 – Walk 20 minutes to “keep your head in the game”.
Sunday, Day 7 – Walk or Run/Jog your 5K at a steady pace. It should be somewhere between 45 minutes to an hour and 10 minutes to complete. Enjoy the camaraderie and spirit of the event. Give yourself a big pat on the back for doing this. Congratulations!
Notes: You did it! Now what’s next? Contact Stephanie@AskAboutRunning.com We want you on The WOW Team! http://gowowteam.com/
Kaiser is on February 1, 2009. Here is a 16 week program for novice runners. Go for it!
Novice 16-Week Half Marathon Training Plan
The goal is to FINISH
WEEK 1
MONDAY REST
TUESDAY Walk/Run 30 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 40 minutes run/walk
Total time 2 hours, 25 minutes
WEEK 2
MONDAY REST
TUESDAY Walk/Run 35 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 45 minutes run/walk
Total time 2hours, 35 minutes
WEEK 3
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 45 minutes run/walk
SUNDAY 50 minutes run/walk
Total time 2 hours, 50 minutes
WEEK 4
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 55 minutes run/walk
Total time 2 hours, 50 minutes
WEEK 5
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 65 minutes run/walk
Total time 3 hours
WEEK 6
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 70 minutes run/walk
Total time 3 hours, 10 minutes
WEEK 7
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 70 minutes run/walk
Total time 3 hours, 10 minutes
WEEK 8
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 80 minutes run/walk
Total time 3 hours, 20 minutes
WEEK 9
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 80 minutes run/walk
Total time 3 hours, 20 minutes
WEEK 10
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 100 minutes run/walk
Total time 3 hours, 40 minutes
WEEK 11
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 2 hours run/walk
Total time 4 hours
WEEK 12
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 2 hours, 20 minutes run/walk (or 13.1 miles if you get there before time runs out)
Total time 4 hours, 20 minutes
WEEK 13
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 2 hours, 40 minutes run/walk (or 13.1 miles if you get there before time runs out)
Total time 4 hours, 40 minutes
WEEK 14
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 3 hours run/walk (or 13.1 miles if you get there before time runs out)
Total time 5 hours
WEEK 15
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 3 hours run/walk (or 13.1 miles if you get there before time runs out)
Total time 5 hours
WEEK 16
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 30 minutes
FRIDAY Walk/Run 20 minutes
SATURDAY Rest or Walk/Run 10 minutes
SUNDAY Run/Walk Like The Wind! CONGRATULATIONS!
Details
Saturday/Sunday Reversal
Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.
*Max means the maximum number of minutes you should be working out.
**Cross-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.
***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means moving as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.
****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often do on our long runs. During the tempo portion of your training, run/walk hard as if you were in a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!
Stretching
Always allow time for stretching after you run or walk.
Half Marathon Training Exclusively for the San Francisco Half Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details on the website
WEEK 11 June 23 - 29
MONDAY REST, TUESDAY 400 meter warm-up, 4X1600 (at 10 seconds below your 10K race pace as explained in segment 1), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 10 miles at 10K pace (as described above) cool-down 5 minutes
WEEK 12 June 30 - July 6
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 8 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 13 July 7 - 13
MONDAY REST, TUESDAY 400 meter warm-up, 6X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 10 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 14 July 14 - 20
MONDAY REST, TUESDAY 400 meter warm-up, 7X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 8 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 15 July 21 - 27
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 5 miles at 10K pace (as described above)cool-down 5 minutes.
WEEK 16 July 28 - August 3
MONDAY REST, TUESDAY 30 minutes easy running with 5-60 meter bursts, WEDNESDAY Cross train easy for 30 - 45 minutes, THURSDAY 20 minutes easy with 3 - 4 pick-ups, FRIDAY Cross train easy 30 - 45 minutes, SATURDAY REST, SUNDAY Run like the wind!
* The days of the schedule can be moved around to fit YOUR SCHEDULE
Half Marathon Training Exclusively for the San Francisco Half Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details on the website
WEEK 6 May 19 -25
MONDAY REST, TUESDAY 400 meter warm-up, 5X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 8 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 7 May 26 - June 1
MONDAY REST, TUESDAY 400 meter warm-up, 7X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 9 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 8 June 2 - 8
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 10 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 7 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 9 June 9 - 15
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 9 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 10 June 16 - 22
MONDAY REST, TUESDAY 400 meter warm-up, 8X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 8 miles at 10K pace (as described above)cool-down 5 minutes
See segment 3 for the rest of the schedule
For the complete training schedule with details contact Stephanie@AskAboutRunning.com or refer to the article from Runners World on the FIRST Training Program.
Half Marathon Training Exclusively for the San Francisco Half Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details on the website
WEEK 1 April 14 - 20
MONDAY REST*, TUESDAY 400 meter warm-up, 8X400 at 15 seconds below your 10K race pace or 2’15”/lap (if you don’t know your 10 K pace), 400 meter cool-down between laps and at the end of the session WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down SATURDAY REST* SUNDAY Warm up 5 minutes, Run 5 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes
WEEK 2 April 21 - 27
MONDAY REST, TUESDAY 400 meter warm-up, 4X1200 at 10 seconds below your 10K race pace or 2’20”/lap (if you don’t know your 10 K pace), 400 meter cool-down between each 1200, WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down SATURDAY REST* SUNDAY Warm up 5 minutes, Run 6 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes
WEEK 3 April 28 - May 4
MONDAY REST, TUESDAY 400 meter warm-up, 6X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 7 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 7 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 4 May 5 - 11
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 5 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 5 May 12 - 18
MONDAY REST, TUESDAY 400 meter warm-up, 10X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 7 miles at 10K pace (as described above)cool-down 5 minutes
Exclusively for the San Francisco Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details are available on the website
WEEK 1 April 14 - 20
MONDAY REST*, TUESDAY 400 meter warm-up, 8X400 at 15 seconds below your 10K race pace or 2’15”/lap (if you don’t know your 10 K pace), 400 meter cool-down between laps and at the end of the session, WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down,
FRIDAY 5 minute warm-up, Cross Train hard 40-45 minutes, 5 minute cool down, SATURDAY REST*, SUNDAY Warm up 5 minutes, Run 10 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes
WEEK 2 April 21 - 27
MONDAY REST, TUESDAY 400 meter warm-up, 4X1200 at 10 seconds below your 10K race pace or 2’20”/lap (if you don’t know your 10 K pace), 400 meter cool-down between each 1200
WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, SATURDAY REST*, SUNDAY Warm up 5 minutes, Run 12 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes
WEEK 3 April 28 - May 4
MONDAY REST, TUESDAY 400 meter warm-up, 6X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 7 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 13 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 4 May 5 - 11
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 10 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 5 May 12 - 18
MONDAY REST, TUESDAY 400 meter warm-up, 10X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 14 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 6 May 19 - 25
MONDAY REST, TUESDAY 400 meter warm-up, 5X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 15 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 7 May 26 - June 1
MONDAY REST, TUESDAY 400 meter warm-up, 7X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 17 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 8 June 2 - 8
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 10 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 13 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 9 June 9 - 15
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 18 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 10 June 16 - 22
MONDAY REST, TUESDAY 400 meter warm-up, 8X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 15 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 11 June 23 - 29
MONDAY REST, TUESDAY 400 meter warm-up, 4X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 20 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 12 June 30 - July 6
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 15 miles at 10K pace (as described above) cool-down 5 minutes
WEEK 13 July 7 - 13
MONDAY REST, TUESDAY 400 meter warm-up, 6X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 20 miles at 10K pace (as described above) cool-down 5 minutes
* The days of the schedule can be moved around to fit YOUR SCHEDULE
For the complete training schedule with details contact Stephanie@AskAboutRunning.com
Details
Saturday/Sunday Reversal - Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.
*Max means the maximum number of minutes you should be running. If you run 3 miles faster than 30 minutes, keep going for 30 minutes. If you run 3 miles slower than 30 minutes, stop at 30 minutes.
**Cross-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.
***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means running (sprinting) as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.
****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often hear about. During the tempo portion of your training run, run hard as if you were running a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!
Stretching - Always allow time for stretching after you run or walk.
Note: Don't miss our practice run on the actual course on May 4!!
Exclusively for the See Jane Run Half Marathon 2008 Race
WEEK 1 February 10 – 17, 2008
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY Off, XT, or 30-45minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY Run 4 miles easy, SATURDAY XT or 45 minutes easy, SUNDAY Run 45 minutes easy
WEEK 2 February 18 - 24
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY REST or XT 30-45minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY 5 miles easy, SATURDAY XT 45 minutes, SUNDAY 50 minutes easy
WEEK 3 February 25 – March 2 MONDAY REST, TUESDAY Run 3 miles or 30 minutes maximum duration*, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train** up to 20 minutes, SATURDAY Run 6 miles or 60 minutes easy, SUNDAY Run 3 miles or 30 minutes max
WEEK 4 March 3 – 9 MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 25 minutes, SATURDAY Run 5 miles or 50 minutes max, SUNDAY Run 3 miles or 30 minutes hard
WEEK 5 March 10 – 16 MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train for 50 minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 30 minutes, SATURDAY Run 7 miles or 70 minutes, SUNDAY Run 3 miles or 30 minutes easy
WEEK 6 March 17 – 23 MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 35 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes easy
WEEK 7 March 24 - 30 MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 40 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes steady
WEEK 8 March 31 – April 6 MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 6 miles or 60 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 45 minutes, SATURDAY Run 7 miles or 70 minutes easy, SUNDAY Run 3 miles or 30 minutes steady
WEEK 9 April 7 – 13 MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 50 minutes, SATURDAY Run 9 miles or 90 minutes easy, SUNDAY Run 3 miles or 30 minutes steady
WEEK 10 April 14 - 20 MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 55 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes hard
WEEK 11 April 21 - 27 MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes steady, SUNDAY Run 3 miles hard
WEEK 12 April 28 - May 4 MONDAY REST, TUESDAY Run 5 miles or 50 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 3 miles or 30 minutes steady, SUNDAY Run 12 miles or 120 minutes steady
WEEK 13 May 5 - 11 MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 9 miles or 90minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace
WEEK 14 May 12 - 18
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5K race pace
WEEK 15 May 19 - 25
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY 1 mile warm-up, 2 mile run at race pace, 1 mile cool down, FRIDAY REST, SATURDAY Run 7 miles or 70 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5Krace pace
WEEK 16 May 26 – June 1
MONDAY Run 6 miles race pace, TUESDAY REST, WEDNESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, THURSDAY REST or X-Train easy, FRIDAY Run 1 mile easy to keep your head in the game SATURDAY RUN your RACE!! SUNDAY RELAX. CONGRATULATIONS!
