RunTex Free Fall Marathon Training

RunTex is posting a free fall marathon training program.  This is a 23 week long program finishing up in Mid-November with the Rock n Roll Marathon in San Antonio. The program may be adjusted to fit a different marathon for a different date. There are 3 levels of training programs available, beginner, intermediate and advanced.  Participants using this program should be physically fit to train for a marathon and will be using this program at their own risk.

We are holding this program through the flotrack.org social network to help keep everyone in contact for questions and support. Also, flotrack.org has lots of useful features like video upload and sharing, training logs, shoe mileage calculator, photo galleries and more.

This program will utilize already existing Free Training Groups to supplement the downloadable training plans. 

How to find out more or Join in:

  1. If you are interested in joining this group or finding out more information you will first need to sign up for the an account on Flotrack.org, it is free >> http://www.flotrack.org/auth/register
  2. Once you have set up an account on Flotrack.org, you will need to join the group >>  http://www.flotrack.org/teams/6451-runtex-fall-marathon-training-2009.

Good Luck with your training this summer!

Austin Marathon Training Series: Week 23

This is it, our last week before the Austin 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 we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, February 9, 2008 10 minutes easy comfort run
Tuesday, February 10, 2008 Rest Day
Wednesday, February 11, 2008 progressive tempo- 3K (warm up, drills, workout, cool down, stretch)

Thursday, February 12, 2009

10 minutes easy comofort run
Friday, February 13, 2009 Rest Day
Saturday, February 14, 2009 1 Mile Easy
Sunday, February 15, 2009 Race Day – Good Luck!

 

HALF MARATHON LEVEL 2
Monday, February 9, 2008 30 minutes easy comfort run
Tuesday, February 10, 2008 Rest Day
Wednesday, February 11, 2008 progressive tempo- 3K (warm up, drills, workout, cool down, stretch)

Thursday, February 12, 2009

20 minutes easy comfort run
Friday, February 13, 2009 Rest Day
Saturday, February 14, 2009 1 Miles Easy
Sunday, February 15, 2009 Race Day – Good Luck!

 

HALF MARATHON LEVEL 3
Monday, February 9, 2008 40 minute comfort run
Tuesday, February 10, 2008 Rest Day
Wednesday, February 11, 2008 progressive tempo- 5K (warm up, drills, workout, cool down, stretch)

Thursday, February

Austin Marathon Training Series: Week 22

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.

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, February 2, 2008 10 minutes easy comfort run
Tuesday, February 3, 2008 Rest Day
Wednesday, February 4, 2008 Fartlek- 2K (warm up, drills, workout, cool down, stretch)

Thursday, February 5, 2008 

10 minutes easy comofort run
Friday, February 6, 2008  Rest Day
Saturday, February 7, 2008 6 Miles Easy Long Run
Sunday, February 8, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Monday, February 2, 2008 30 minutes comfort run
Tuesday, February 3, 2008 Rest Day
Wednesday, February 4, 2008 Fartlek- 3K (warm up, drills, workout, cool down, stretch)

Thursday, February 5, 2008

Rest Day
Friday, February 6, 2008  Rest Day
Saturday, February 7, 2008 6 Miles Easy Long Run
Sunday, February 8, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, February 2, 2008 40 minute comfort run
Tuesday, February 3, 2008 Rest Day
Wednesday, February 4, 2008 Fartlek- 5K (warm up, drills, workout, cool down, stretch)

Thursday, February 5, 2008

20 minutes easy or cross train
Friday, February 6, 2008  Rest Day
Saturday, February 7, 2008 8 Miles Easy Long Run
Sunday, February 8, 2008 20 minutes easy or Off Day

 

<

Austin Marathon Training Series: Week 21

Our easy long runs are getting shorter as we begin our last few weeks of preparation for the Austin 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. 

Saturday, January 31st 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.

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, January 26, 2008 10 minutes easy comfort run
Tuesday, January 27, 2008 Rest Day
Wednesday, January 28, 2008 Intervals- 2K (warm up, drills, workout, cool down, stretch)

Thursday, January 29, 2009

10 minutes easy comofort run
Friday, January 30, 2009 Rest Day
Saturday, January 31, 2009 8 Miles Easy Long Run
Sunday, Febuary 1, 2009 Rest Day

 

HALF MARATHON LEVEL 2
Monday, January 26, 2008 30 minutes comfort run
Tuesday, January 27, 2008 Rest Day
Wednesday, January 28, 2008 Intervals- 3K (warm up, drills, workout, cool down, stretch)

Thursday, January 29, 2009

Rest Day
Friday, January 30, 2009 Rest Day
Saturday, January 31, 2009 9 Miles Easy Long Run
Sunday, February 1, 2009 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, January 26, 2008 40 minute comfort run
Tuesday, January 27, 2008 Rest Day
Wednesday, January 28, 2008 Intervals- 5K (warm up, drills, workout, cool down, stretch)

Thursday, January 29, 2009

20 minutes easy or cross train
Friday, January 30, 2009 Rest Day
Saturday, January 31, 2009 10 Miles Easy Long Run
Sunday, Febuary 1, 2009 20 minutes easy or Off Day

 

Austin Marathon Training Series: Week 20

This week we have the next race in the Austin Distance Challenge, The 3M Half Marathon.   It is possible to run the 3M Half and still get in your long run.  Simply split the difference in your long run and either run half before the Half Marathon as a warm up and the other half as your cool down.  Or, run the entire difference between the two before the Half Marathon as a warm up.  This strategy can make racing 3M a little challenging.  For this reason I do not recommend trying to run 3M fast if you are running it as part of your long run.

We will still be meeting in Georgetown for a long run on Saturday for anyone not running the 3M Half.

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, January 19, 2008 10 minutes easy comfort run
Tuesday, January 20, 2008 Rest Day
Wednesday, January 21, 2008 Steady State- 2K (warm up, drills, workout, cool down, stretch)

Thursday, January 22, 2008 

10 minutes easy comofort run
Friday, January 23, 2008  Rest Day
Saturday, January 24, 2008 12 Miles Easy Long Run
Sunday, January 25, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Monday, January 19, 2008 30 minutes comfort run
Tuesday, January 20, 2008 Rest Day
Wednesday, January 21, 2008 Steady State- 3K (warm up, drills, workout, cool down, stretch)

Thursday, January 22, 2008

Rest Day
Friday, January 23, 2008  Rest Day
Saturday, January 24, 2008 14 Miles Easy Long Run
Sunday, January 25, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, January 19, 2008 40 minute comfort run
Tuesday, January 20, 2008 Rest Day
Wednesday, January 21, 2008 Steady State- 5K (warm up, drills, workout, cool down, stretch)

Thursday, January 22, 2008

20 minutes easy or cross train
Friday, January 23, 2008  Rest Day
Saturday, January 24, 2008 15 Miles Easy Long Run
Sunday, January 25, 2008

Austin Marathon Training Series: Week 19

We have 5 weeks left in our training for the Austin Marathon/Half, 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.

Mile Repeats this Saturday instead of Long Run
This saturday morning we will have a mile repeats option up in Georgetown for anyone who wants to pratice race pace or faster for a longer workout.  This will give us a chance to see how comfortable we can be or not be over the course of several mile repeats.  This workout will help us determine just how realistic our goal pace is.

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, January 12, 2008 10 minutes easy comfort run
Tuesday, January 13, 2008 Rest Day
Wednesday, January 14, 2008 Steady State- 2K (warm up, drills, workout, cool down, stretch)

Thursday, January 15, 2009

10 minutes easy comofort run
Friday, January 16, 2009 Rest Day
Saturday, January 17, 2009 1 mile Warm up; 6 x 1 mile at Half marathon pace with 1 min recovery walk or jog; 1 mile Cool Down
Sunday, January 18, 2009 Rest Day

 

HALF MARATHON LEVEL 2
Monday, January 12, 2008 30 minutes comfort run
Tuesday, January 13, 2008 Rest Day
Wednesday, January 4, 2008 Steady State- 3K (warm up, drills, workout, cool down, stretch)

Thursday, January 15, 2009

Rest Day
Friday, January 16, 2009 Rest Day
Saturday, January 17, 2009 1 mile Warm up; 7 x 1 mile at Half marathon pace with 1 min recovery walk or jog; 1 mile Cool Down
Sunday, January 18, 2009 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, January 12, 2008 40 minute comfort run
Tuesday, January 13, 2008 Rest Day
Wednesday, January 14, 2008

Austin Marathon Training Series: Week 18

This week we have the next race in the Austin Distance Challenge, RunTex 20 Miler.  Because several people in our groups will be running in the race we will not meet for our normal scheduled long runs.

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, January 5, 2008 10 minutes easy comfort run
Tuesday, January 6, 2008 Rest Day
Wednesday, January 7, 2008 Steady State- 2K (warm up, drills, workout, cool down, stretch)

Thursday, January 8, 2008 

10 minutes easy comofort run
Friday, January 9, 2008  Rest Day
Saturday, January 10, 2008 10 Miles Easy Long Run
Sunday, January 11, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Monday, January 5, 2008 30 minutes comfort run
Tuesday, January 6, 2008 Rest Day
Wednesday, January 7, 2008 Steady State- 3K (warm up, drills, workout, cool down, stretch)

Thursday, January 8, 2008

Rest Day
Friday, January 9, 2008  Rest Day
Saturday, January 10, 2008 12 Miles Easy Long Run
Sunday, January 11, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, January 5, 2008 40 minute comfort run
Tuesday, January 6, 2008 Rest Day
Wednesday, January 7, 2008 Steady State- 5K (warm up, drills, workout, cool down, stretch)

Thursday, January 8, 2008

20 minutes easy or cross train
Friday, January 9, 2008  Rest Day
Saturday, January 10, 2008 14 Miles Easy Long Run
Sunday, January 11, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 4
Monday, January 5, 2008 50 minutes comfort run
Tuesday, January 6, 2008

Austin Marathon Training Series: Week 17

Moving into week 17 of the Austin Marathon/Half training.  This is a tough time for many runners, the holidays.  Its not too late, you have not lost all hope of finishing your Marathon/Half.  Fit in what ever you can durning the holidays, keep as much contact with your running schedule as you can. 

This Saturdays long run in Georgetown will have an injury clinic with Dr. Seth Wagenblast of Advanced Rehabilitation, so if your having issues come out an visit with Dr. W. for free.  He will be at the RunTex Georgetown Location from 7:30 am to 9:30 am.

Austin Marathon Registration Price Increase
Heads up, the last day to lock into the current pricing for the Austin Marathon is December 31st.  If you have not already registered for the Marathon or Half, do it before January 1st.   Registration is available here:  http://www.active.com/register/index.cfm?CHECKSSO=0&EVENT_ID=1544913

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, December 29, 2008 10 minutes easy comfort run
Tuesday, December 30, 2008 Rest Day
Wednesday, December 31, 2008 Fartlek- 2K (warm up, drills, workout, cool down, stretch)

Thursday, January 1, 2009

10 minutes easy comofort run
Friday, January 2, 2009 Rest Day
Saturday, January 3, 2009 2 miles Warm up; 4 miles Steady State; 2 miles Cool Down
Sunday, January 4, 2009 Rest Day

 

HALF MARATHON LEVEL 2
Monday, December 29, 2008 30 minutes comfort run
Tuesday, December 30, 2008 Rest Day
Wednesday, December 31, 2008 Fartlek- 3K (warm up, drills, workout, cool down, stretch)

Thursday, January 1, 2009

Rest Day
Friday, January 2, 2009 Rest Day
Saturday, January 3, 2009 2 miles Warm up; 6 miles Steady State; 2 miles Cool Down
Sunday, January 4, 2009 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, December 29, 2008 40 minute comfort run
Tuesday, December 30, 2008 Rest Day
Wednesday, December 31, 2008 Fartlek- 5K (warm up, drills, workout, cool down, stretch)

Thursday, January 1, 2009

20 minutes easy or cross train
Friday, January 2, 2

Austin Marathon Training Series: Week 16

Merry Christmas and Happy Holidays!

Meeting Groups
These are the days and times and places that we’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 or David Moody. If you join us for workouts, I recommend initially only coming to 1 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
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:15am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, December 22, 2008 10 minutes easy comfort run
Tuesday, December 23, 2008 Rest Day
Wednesday, December 24, 2008 Progressive Tempo- 2K (warm up, drills, workout, cool down, stretch)

Thursday, December 25, 2008 

10 minutes easy comofort run- Merry Christmas
Friday, December 26, 2008  Rest Day
Saturday, December 27, 2008 6 Miles Easy Long Run
Sunday, December 28, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Monday, December 22, 2008 30 minutes comfort run
Tuesday, December 23, 2008 Rest Day
Wednesday, December 24, 2008 Progressive Tempo- 3K (warm up, drills, workout, cool down, stretch)

Thursday, December 25, 2008

Rest Day- Merry Christmas
Friday, December 26, 2008  Rest Day
Saturday, December 27, 2008 8 Miles Easy Long Run
Sunday, December 28, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, December 22, 2008 40 minute comfort run
Tuesday, December23, 2008 Rest Day
Wednesday, December 24, 2008 Progressive Tempo- 5K (warm up, drills, workout, cool down, stretch)

Thursday, December 25, 2008

20 minutes easy or cross train- Merry Christmas
Friday, December 26, 2008  Rest Day
Saturday, December 27, 2008 10 Miles Easy Long Run
Sunday, December 28, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 4
Monday, December 22, 2008 50 minutes comfort run
Tuesday, December 23, 2008 30 minutes comfort run or Cross Train

Austin Marathon Training Series: Week 15

Week 15 of our Austin Marathon/Half training and it looks like it’s going to be a cold week.  Remember that your apparel can make a big difference in your comfort during your workouts.  In cold weather we still sweat but it is important to have apparel that does not absorb your perspiration and hold it next to your skin, like cotton does.  Wool and Synthetic materials will do a better job of keeping you warm and keeping your apparel lighter weight.  On long run days, or other days when your out for longer periods be sure to bring a dry set of warm cloths to change into, this will keep you from getting as cold from your damp running cloths.

Meeting Groups
These are the days and times and places that we’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 initially only coming to 1 of the weekday (M/W or T/TH) workouts and the Saturday long run workout.   For more information about this program contact Donnie O’Neal or David Moody

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 7:00am RunTex Georgetown
Wednesday 6:00pm to 7:15pm RunTex Georgetown
Wednesday 5:45pm to 7:00pm RunTex Riverside
Thursdays 5:45am to 7:00am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Georgetown
Saturdays (long run) 6:30am RunTex Riverside

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
Monday, December 15, 2008 Comfort Run for 20 minutes
Tuesday, December 16, 2008 20 minutes jog at a comfortable pace -walk as need
Wednesday, December 17, 2008 Hills – 2K (warm up, drills, workout, cool down, stretch)

Thursday, December 18, 2008 

Rest Day
Friday, December 19, 2008  Rest Day
Saturday, December 20, 2008 10 Miles Easy Long Run
Sunday, December 21, 2008 Rest Day

 

HALF MARATHON LEVEL 2
Monday, December 15, 2008 Comfort Run for 20 minutes
Tuesday, December 16, 2008 Rest Day
Wednesday, December 17, 2008 Hills- 2K (warm up, drills, workout, cool down, stretch)

Thursday, December 18, 2008

20 minutes comfort run or cross train
Friday, December 19, 2008  Rest Day
Saturday, December 20, 2008 12 Miles Easy Long Run
Sunday, December 21, 2008 20 minutes easy or Off Day

 

HALF MARATHON LEVEL 3
Monday, December 15, 2008 Comfort Run for 30 minutes
Tuesday, December 16, 2008 Rest Day
Wednesday, December 17, 2008 Hills – 3K (warm up, drills, workout, cool down, stretch)

Thursday, December 18, 2008

20 minutes comfort run or cross train
Friday, December 19, 2008