Week 16 and we are bumbing up the long run again. Be sure you have enough water and keep practicing with your Gels, Blox and Gu.
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 / Forbes Middle School, Georgetown |
| Tuesdays | 5:45am to 7:00am | RunTex Georgetown |
| Wednesday | 6:00pm to 7:15pm | RunTex Georgetown |
| Thursdays | 5:45am to 7:00am | 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, August 30, 2008 | 8 Miles Easy Long Run |
| Sunday, August 31, 2008 | Rest Day |
| Monday, September 1, 2008 | Circuit Run Workout |
|
Tuesday, September 2, 2008 |
Rest Day |
| Wednesday, September 3, 2008 | Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch) |
| Thursday, September 4, 2008 | 10 minute comfort run or cross train |
| Friday, September 5, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, August 30, 2008 | 12 Miles Easy Long Run |
| Sunday, August 31, 2008 | 20 minutes easy or Off Day |
| Monday, September 1, 2008 | Circuit Run Workout |
|
Tuesday, September 2, 2008 |
Rest Day |
| Wednesday, September 3, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 4, 2008 | Rest Day |
| Friday, September 5, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, August 30, 2008 | 14 Miles Easy Long Run |
| Sunday, August 31, 2008 | 20 minutes easy or Off Day |
| Monday, September 1, 2008 | Circuit Run Workout |
|
Tuesday, September 2, 2008 |
Rest Day |
| Wednesday, September 3, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 4, 2008 | 20 minutes comfort run or Cross Train |
| Friday, September 5, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, August 30, 2008 | 16 Miles Easy Long Run |
| Sunday, August 31, 2008 | 20 minutes easy or Off Day |
