Moving right along into week 9 of our training. This week we will keep the long run mileage on the low side and also keep the pace relaxed. This is a good time to get a little extra recovery if you need it.
This week the Wednesday evening group that meets at 6:00 pm at RunTex in Georgetown will not be meeting. Most of us will be out at the Target Zero running event at Berry Springs Park.
Meeting Groups
These are the days and times and places that I’ll be giving these group workout options. If other groups decide to use this program as their template and want to be listed here, email Donnie O’Neal. If you join us for workouts, I recommend only coming to 2 of the weekday (M/W or T/TH) workouts and the Saturday long run workout.
| Day | Times | Place |
| Mondays | 5:45pm to 7:00pm | McNeil High School, Round Rock |
| Mondays | 5:45pm to 7:00pm | Forbes Middle School, Georgetown |
| Tuesdays | 5:45am to 7:15am | RunTex Georgetown |
| Wednesday | 6:00pm to 7:15pm | RunTex Georgetown |
| Thursdays | 5:45am to 7:15am | RunTex Georgetown |
| Saturdays (long run) | 6:30am | RunTex Georgetown |
Workouts
Below are the workouts for the different levels of the Half and Marathon.
| Half Marathon Level 1 | Marathon Level 1 |
| Marathon Level 2 | |
| Half Marathon Level 3 | Marathon Level 3 |
| Half Marathon Level 4 | Marathon Level 4 |
| HALF MARATHON LEVEL 1 | |
| Saturday, July 12, 2008 | 4 Miles Easy Long Run |
| Sunday, July 13, 2008 | Rest Day |
| Monday, July 14, 2008 | Fartlek – 1K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, July 15, 2008 |
20 minutes jog at a comfortable pace -walk as need |
| Wednesday, July 16, 2008 | Steady State – 1K (warm up, drills, workout, cool down, stretch) |
| Thursday, July 17, 2008 | Rest Day |
| Friday, July 18, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, July 12, 2008 | 4 Miles Easy Long Run |
| Sunday, July 13, 2008 | 20 minutes easy or Off Day |
| Monday, July 14, 2008 | Fartlek – 1K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, July 15, 2008 |
Rest Day |
| Wednesday, July 16, 2008 | Steady State – 1K (warm up, drills, workout, cool down, stretch) |
| Thursday, July 17, 2008 | 20 minutes comfort run or cross train |
| Friday, July 18, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, July 12, 2008 | 6 Miles Easy Long Run |
| Sunday, July 13, 2008 | 20 minutes easy or Off Day |
| Monday, July 14, 2008 | Fartlek – 2K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, July 15, 2008 |
Rest Day |
| Wednesday, July 16, 2008 | Steady State – 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, July 17, 2008 | 20 minutes com |
