We are about 5 weeks out from the Marathon and Half. This is our longest week of mileage and our longest Long run. This weeks long run should be relaxed and be sure to use some kind of nutrition during the run. Also, be prepared with nutrition after the run – timing matters. Some people are reporting great success with the Pure Sport Recovery mix after their long runs. Plan for an ice bath after your long run, it will help with your recover time.
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, October 11, 2008 | 14 Miles Easy Long Run |
| Sunday, October 12, 2008 | Rest Day |
| Monday, October 13, 2008 | Intervals - 2K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 14, 2008 |
Rest Day |
| Wednesday, October 15, 2008 | Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
| Thursday, October 16, 2008 | 10 minute comfort run or cross train |
| Friday, October 17, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, October 11, 2008 | 20 Miles Easy Long Run |
| Sunday, October 12, 2008 | 20 minutes easy or Off Day |
| Monday, October 13, 2008 | Intervals - 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 14, 2008 |
Rest Day |
| Wednesday, October 15, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 16, 2008 | 20 minutes comfort run or Cross Train |
| Friday, October 17, 2008 | Rest Day |
