Category Archives: Marathon Training 2008

Rock ‘n’ Roll Marathon Training Series: Week 26

This is it, our last week before the San Antonio Rock n Roll Marathon/Half.  There isn’t much we can do at this point in time to get faster or stronger, but we can hurt our fitness by doing too much or too little this week.  While tapering, we want to maintain our routine, but also decrease our intensity and duration of our workouts.  By maintaining our running schedule, our bodies maintain adapations like increased blood volume, which is very necessary to running our marathon/half.

Be prepared

  1. Know where you are staying the night before the race.
  2. How are you going to get to the race.
  3. Where are you going to park.
  4. Make sure you get your number, chip and packet before race day.
  5. Have your clothes and shoes ready to go.
  6. Have any food you plan to take during the race ready to go.
  7. If you use body glide or band aids, make sure you have them.
  8. Post race meeting location for family and friends.
  9. Plan for great nutrition and ice baths after your race
  10. Do not start your race too fast 

Good Luck and Have Fun!

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

Workouts
Below are the workouts for the different levels of the Half and Marathon.

Half Marathon Level 1 Marathon Level 1

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, November 8, 2008 4 to 6 Miles Easy Long Run (not meeting in Georgetown)
Sunday, November 9, 2008  Rest Day
Monday, November 10, 2008 Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch)

Tuesday, November 11, 2008

Rest Day
Wednesday, November 12, 2008 30 minutes easy or Off Day
Thursday, November 13, 2008 10 minute comfort run or cross train
Friday, November 14, 2008 Rest Day
Saturday, November 15, 2008 20 minutes easy or Off Day
Sunday, November 16, 2008 San Antonio Rock n Roll Half Marathon

 

HALF MARATHON LEVEL 2
Saturday, November 8, 2008 4 to 6 Miles Easy Long Run (not meeting in Georgetown)
Sunday, November 9, 2008   20 minutes easy or Off Day
Monday, November 10, 2008     Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch)

Tuesday, November 11, 2008            

Rest Day
Wednesday, November 12, 2008   30 minutes easy or Off Day
Thursday, November 13, 2008  Rest Day
Friday, November 14, 2008 Rest Day
Saturday, November 15, 2008 20 minutes easy or Off Day
Sunday, November 16, 2008 San Antonio Rock n Roll Half Marathon

 

HALF MARATHON LEVEL 3
Saturday, November 8, 2008 6 to 8 Miles Easy Long

Rock ‘n’ Roll Marathon Training Series: Week 25

Closing in on the big day.  We are officially starting to taper our mileage.  If you begin to feel a little more energetic than normal, keep a bottle on it.  This is not a good time to take up a new sport or do a lot of jumping and sprinting out of the ordinary. 

At the same time we do not want to completely stop training.  We want to keep all of the wonderful adaptations that our bodies have made during this program.  If we back off of our training too much we could make race day all that much more of a challenge.

Saturday, November 1st we will have a guest appearance from Seth Wagenblast of Advanced Rehabilitation.  He will be meeting with runners/walkers to talk about looming injuries from 7:30 am to 9:30 am at our RunTex Georgetown.

Happy Halloween!

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, November 1, 2008 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, November 2, 2008 Rest Day
Monday, November 3, 2008 Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) 

Tuesday, November 4, 2008

Rest Day
Wednesday, November 5, 2008 Steady State - 3K (warm up, drills, workout, cool down, stretch)
Thursday, November 6, 2008 30 minute comfort run or cross train
Friday, November 7, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, November 2, 2008 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, November 3, 2008  30 minutes easy or Off Day
Monday, November 4, 2008  Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) 

Tuesday, November 5, 2008

Rest Day
Wednesday, November 6, 2008 Steady State - 3K (warm up, drills, workout, cool down, stretch)
Thursday, November 7, 2008  Rest Day
Friday, November 8, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, November 1, 2008 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down
Sunday, November 2, 2008  30 minutes easy or Off Day
Monday, November 3, 2008 Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) 

Tuesday, November 4, 2008 

Rest Day
Wednesday, Novemb

Rock ‘n’ Roll Marathon Training Series: Week 24

Our easy long runs are getting shorter as we begin our last few weeks of preparation for the Rock n Roll Marathon/Half.  Nutrition is very important in this period of time leading up to the race.  Bure sure to start hydrating now, getting your body accustomed to carrying more water could help with bathroom urges prior to and during the race.  Also, get plenty of fruits and veggies, we need to stay healthy. 

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, October 25, 2008 10 Miles Easy Long Run
Sunday, October 26, 2008  Rest Day
Monday, October 27, 2008 Intervals - 2K (warm up, drills, workout, cool down, stretch)

Tuesday, October 28, 2008

Rest Day
Wednesday, October 29, 2008 Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch)
Thursday, October 30, 2008 10 minute comfort run or cross train
Friday, October 31, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, October 25, 2008 12 Miles Easy Long Run
Sunday, October 26, 2008   20 minutes easy or Off Day
Monday, October 27, 2008     Intervals- 3K (warm up, drills, workout, cool down, stretch)

Tuesday, October 28, 2008            

Rest Day
Wednesday, October 29, 2008   Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch)
Thursday, October 30, 2008  Rest Day
Friday, October 31, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, October 25, 2008 14 Miles Easy Long Run
Sunday, October 26, 2008  20 minutes easy or Off Day
Monday, October 27, 2008 Intervals - 3K (warm up, drills, workout, cool down, stretch)

Tuesday, October 28, 2008 

Rest Day
Wednesday, October 29, 2008 Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch)
Thursday, October 30, 2008  20 minutes comfort run or Cross Train
Friday, October 31, 2008 Rest Day

 

Rock ‘n’ Roll Marathon Training Series: Week 23

We are about 1 month out from the Rock n Rock Marathon/Half.  If you have not yet registered for you race, jump on it.  The race is nearing capacity and is expected to reach it’s 30,000 person cap within the next week. 

This weeks long run includes a quality component, this can be run in the usual long run or in a race setting.  Running the IBM Uptown Classic 10K this Sunday morning is a great way to get your quality portion of your long run.  Just be sure to get a couple of miles warm up with as much cool down as you need to get your mileage.  The race will give you a good idea of your fitness, one month out from the big race. 

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, October 18, 2008 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, October  19, 2008 Rest Day
Monday, October 20, 2008 Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) 

Tuesday, October 21, 2008

Rest Day
Wednesday, October 22, 2008 Steady State - 3K (warm up, drills, workout, cool down, stretch)
Thursday, October  23, 2008 30 minute comfort run or cross train
Friday, October 24, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, October 18, 2008 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, October 19, 2008  30 minutes easy or Off Day
Monday, October 20, 2008  Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) 

Tuesday, October 21, 2008

Rest Day
Wednesday, October 22, 2008 Steady State - 3K (warm up, drills, workout, cool down, stretch)
Thursday, October 23, 2008  Rest Day
Friday, October 24, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, October 18, 2008 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, October 19, 2008  30 minutes easy or Off Day
Monday, October 20, 2008 Yasso 800s x 6(warm up, drills, workout, cool down, stretch) 

Tuesday, October 21, 2008 

Rest Day
Wednesday, October 22, 2008 Steady State - 3K  (

Rock ‘n’ Roll Marathon Training Series: Week 22

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

Half Marathon Level 2

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 2
Saturday, October 11, 2008 16 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 3 miles (warm up, drills, workout, cool down, stretch)
Thursday, October 16, 2008  Rest Day
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

 

Rock ‘n’ Roll Marathon Training Series: Week 21

We are entering our 21st week of training for the Rock n Roll Marathon and Half Marathon, so we should be just about ready for the event.  We still have a little time if you need it, but these are things you should have experience with by now:

  1. Running long runs in the morning around the time of the event.
  2. Your morning restroom routine needs.
  3. Your food needs and sensitivities before, during, and after run.
  4. Logistics of carrying food or water and using during the run.
  5. How your shoes and feet hold up at the ends of your long runs.
  6. Whether or not you need body glide or Band-Aids for areas that rub.

There are many things that could go on this list, so think through your race as if it were here tomorrow and continue practicing for all the peripheral tasks that you’ll need to have prepared.

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, October 4, 2008 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, October  5, 2008 Rest Day
Monday, October 6, 2008 Yasso 800s x 3 (warm up, drills, workout, cool down, stretch) 

Tuesday, October 7, 2008

Rest Day
Wednesday, October 8, 2008 Steady State - 2K (warm up, drills, workout, cool down, stretch)
Thursday, October  9, 2008 30 minute comfort run or cross train
Friday, October 10, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, October 4, 2008 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, October 5, 2008  30 minutes easy or Off Day
Monday, October 6, 2008  Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) 

Tuesday, October 7, 2008

Rest Day
Wednesday, October 8, 2008 Steady State - 2K (warm up, drills, workout, cool down, stretch)
Thursday, October 9, 2008  Rest Day
Friday, October 10, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, October 4, 2008 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, October 5, 2008  30 minutes easy or Off Day
Monday, October 6, 2008 Yasso 800s x 4(warm up, drills, workout, cool down, stretch) 

Tuesday, October 7, 2008 

Rock ‘n’ Roll Marathon Training Series: Week 20

We are at week 20 of our training for the Rock n Roll Marathon/Half in San Antonio and the mileage is high.  Above all, listen to your body.  This is a good time to plan for ice baths, massage appointments, or active release session after your workout.  Be sure to have nutrition and hydration during and after your long runs.

If anyone wants to get a jump on the Saturday morning long run, there will be a few people leaving for the runs at 5:00 am.  If you are interested in getting started at 5:00 am from the RunTex Store in Georgetown contact James Creech.  This group will leave at 5:00 am sharp.  The next group will start at around 6:30 am.

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, September 27, 2008 12 Miles Easy Long Run
Sunday, September 28, 2008  Rest Day
Monday, September 29, 2008 Intervals - 2K (warm up, drills, workout, cool down, stretch)

Tuesday, September 30, 2008

Rest Day
Wednesday, October 1, 2008 Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch)
Thursday, October 2, 2008 10 minute comfort run or cross train
Friday, October 3, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, September 27, 2008 16 Miles Easy Long Run
Sunday, September 28, 2008   20 minutes easy or Off Day
Monday, September 29, 2008     Intervals- 3K (warm up, drills, workout, cool down, stretch)

Tuesday, September 30, 2008            

Rest Day
Wednesday, October 1, 2008   Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch)
Thursday, October 2, 2008  Rest Day
Friday, October 3, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, September 27, 2008 18 Miles Easy Long Run
Sunday, September 28, 2008  20 minutes easy or Off Day
Monday, September 29, 2008 Intervals - 3K (warm up, drills, workout, cool down, stretch)

Tuesday, September 30, 2008 

Rest Day
Wednesday, October 1, 2008 Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch)

Rock ‘n’ Roll Marathon Training Series: Week 19

Welcome to week 19 of our training for the Rock ‘n’ Roll Marathon and Half.  This week we’ll lower our quality long run, but next week we’ll continue the increase the distance in our easy long run.  If you are feeling beat up and sore this week, go ahead and take the long run easy.  If your planning on running the Silicon Labs Marathon Relay on Sunday, just flip the Saturday Long Run with the Sunday workout.  If you are interested in running the Relay go to www.austinmarathonrelay.com

Again, this week we will be running the Yasso 800s to try and get a feel for our potential pace for the marathon. 

Bart Yasso along with Todd Williams will be in Austin at RunTex Riverside on September 30th for a 6pm group run and a 7pm clinic sponsored by Adidas.

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, September 20, 2008 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, September 21, 2008 Rest Day
Monday, September 22, 2008 Yasso 800s x 2 (warm up, drills, workout, cool down, stretch) 

Tuesday, September 23, 2008

Rest Day
Wednesday, September 24, 2008 Steady State - 2K (warm up, drills, workout, cool down, stretch)
Thursday, September 25, 2008 20 minute comfort run or cross train
Friday, September 26, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, September 20, 2008 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, September 21, 2008  20 minutes easy or Off Day
Monday, September 22, 2008  Yasso 800s x 3 (warm up, drills, workout, cool down, stretch) 

Tuesday, September 23, 2008

Rest Day
Wednesday, September 24, 2008 Steady State - 2K (warm up, drills, workout, cool down, stretch)
Thursday, September 25, 2008  Rest Day
Friday, September 26, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, September 20, 2008 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down
Sunday, September 21, 2008  30 minutes easy or Off Day
Monday, September 22, 2008 Yasso 800s x 3(warm up, drills, workout, cool down, stretch) 

Tuesday, September 23, 2008 

Rest D

Rock ‘n’ Roll Marathon Training Series: Week 18

Week 18 of our half and marathon training and we have long easy long runs on the schedule for tomorrow, Saturday 13th.  We also have a Hurricane Ike on schedule for tomorrow morning.  If the weather is too severe we will cancel the group long run.  Otherwise the routes for tomorrow mornings long runs are listed below.

We will also have several shorter options available for those not yet ready to run the distances below.  If the weather is severe, treadmill long runs are just as effective as running on the roads and trails.  Remember to use caution and be safe.

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, September 13, 2008 10 Miles Easy Long Run
Sunday, September 14, 2008  Rest Day
Monday, September 15, 2008 Intervals - 2K (warm up, drills, workout, cool down, stretch)

Tuesday, September 16, 2008

Rest Day
Wednesday, September 17, 2008 Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch)
Thursday, September 18, 2008 10 minute comfort run or cross train
Friday, September 19, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, September 13, 2008 14 Miles Easy Long Run
Sunday, September 14, 2008   20 minutes easy or Off Day
Monday, September 15, 2008  Intervals- 3K (warm up, drills, workout, cool down, stretch)

Tuesday, September 16, 2008

Rest Day
Wednesday, September 17, 2008 Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch)
Thursday, September 18, 2008  Rest Day
Friday, September 19, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, September 13, 2008 16 Miles Easy Long Run
Sunday, September 14, 2008  20 minutes easy or Off Day
Monday, September 15, 2008 Intervals - 3K (warm up, drills, workout, cool down, stretch)

Tuesday, September 16, 2008 

Rest Day
Wednesday, September 17, 2008 Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch)
Thursday, September 18, 2008  20 minutes comfort run or Cross Train
Friday, September 19, 2008 Rest Day

 

Rock ‘n’ Roll Marathon Training Series: Week 17

It is now week 17 of the Rock n Roll Training Series and we are beginning to invision the starting line.  November is just around the corner.  This week we’ll begin looking more towards goal pace and time.  One of the tools we’ll be using to get a feel for our goal time is Yasso 800s.

Yasso 800s is a marathon workout pioneered by Bart Yasso of Runners World fame.  This workout is detailed by Amby Burfoot in this article:  http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

The gist of the workout involves running repeat 800 meters, eventually building up to 10 x 800, but in the beginning we start with less.  These 800s are used to give us an idea of our marathon time potential.  So, if you want to run a 4:00 marathon you run each 800 in 4:00, (minutes that is).  The recovery for each 800 is equal to the time that it takes to run the 800.

Yasso 800s is a tool not a guaranty, but many marathoners have been surprised at the accuracy of the workout.

Bart Yasso along with Todd Williams will be in Austin at RunTex Riverside on September 30th for a 6pm group run and a 7pm clinic sponsored by Adidas.

Advanced Rehabilitation
This Saturday morning September 6th, from 7:30 am to 9:30 am at the RunTex in Georgetown, we’ll have Seth Wagenblast of Advanced Rehabilitation to help individuals with those running related pains and injuries. 

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

Half Marathon Level 2

Marathon Level 2
Half Marathon Level 3 Marathon Level 3
Half Marathon Level 4 Marathon Level 4

 

HALF MARATHON LEVEL 1
Saturday, September 6, 2008 1 miles Warm up; 4 miles Steady State; 1 miles Cool Down
Sunday, September 7, 2008 Rest Day
Monday, September 8, 2008 Yasso 800s x 2 (warm up, drills, workout, cool down, stretch) 

Tuesday, September 9, 2008

Rest Day
Wednesday, September 10, 2008 Steady State - 2K (warm up, drills, workout, cool down, stretch)
Thursday, September 11, 2008 20 minute comfort run or cross train
Friday, September 12, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Saturday, September 6, 2008 1 miles Warm up; 5 miles Steady State; 1 miles Cool Down
Sunday, September 7, 2008  20 minutes easy or Off Day
Monday, September 8, 2008  Yasso 800s x 2 (warm up, drills, workout, cool down, stretch) 

Tuesday, September 9, 2008

Rest Day
Wednesday, September 10, 2008 Steady State - 2K (warm up, drills, workout, cool down, stretch)
Thursday, September 11, 2008  Rest Day
Friday, September 12, 2008 Rest Day

 

HALF MARATHON LEVEL 3
Saturday, September 6, 2008

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