It is now week 12 and we notch up the distance on the long run. Remember to start out slow on the long runs. Be sure to have water available out on your course. As we climb in distance it is important to begin practicing with nutrition and other event day habits.
Pre-Long Run Routines
The long run is the most similar workout that we do in preparation for the Marathon/Half Marathon event. These weekly workouts are a great opportunity to test out and/or develop our race plan.
- Pay attention to the foods you eat the night before.
Some foods move through our systems more easily than others if you notice that you feel heavy and bloated on your long runs, it may have something to do with what you ate the night before. - Try to wake up at the time of day that you'll wake up for the marathon/half.
This way you'll know better how your body will feel come race day. You'll want to know when and how many times that you will approximately need to use the restroom. This information will help you plan your pre-race preparation. - Pay attention to any foods and or drinks you have prior to the run.
Most people like to try and eat a little food before a long run/marathon. Foods like a piece of toast, or a banana, or spoon-full of peanut butter help some people with hunger pains but don't fill you up. Not everyone reacts the same to foods and drinks before the run. Keep and written or mental note of what work or doesn't work for you. - Lucky shoes and socks
Wear the shoes and socks that you plan to use in the race, if they don't work well for you try to find some that will. If you bruise a toe nail, you may need a larger size. - To chafe or not to chafe
It is not uncommon to experience chaffing during a long run, between thighs, under arms and also nipples. This is the less glamorous side of marathon/half marathon training. Solutions for chaffing include Body Glide, Vaseline, short tights, nip-guards, and band-aids. Be careful to plan for this possible contingency. - During the Run Nutrition
As mentioned before try to get accustomed to using nutrition during the long runs, shot bloks, gels or gus, and sports drinks.
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 2, 2008 | 6 miles Easy Long Run |
| Sunday, August 3, 2008 | Rest Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
Rest Day |
| Wednesday, August 6, 2008 | Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 10 minute comfort run or cross train |
| Friday, August 8, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, August 2, 2008 | 8 miles Easy Long Run |
| Sunday, August 3, 2008 | 20 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
Rest Day |
| Wednesday, August 6, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | Rest Day |
| Friday, August 8, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, August 2, 2008 | 10 miles Easy Long Run |
| Sunday, August 3, 2008 | 20 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
Rest Day |
| Wednesday, August 6, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 20 minutes comfort run or Cross Train |
| Friday, August 8, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, August 2, 2008 | 12 miles Easy Long Run |
| Sunday, August 3, 2008 | 20 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, August 6, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 30 minutes comfort run or Cross Train |
| Friday, August 8, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, August 2, 2008 | 10 miles Easy Long Run |
| Sunday, August 3, 2008 | 20 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
Rest Day |
| Wednesday, August 6, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 20 minutes comfort run or Cross Train |
| Friday, August 8, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, August 2, 2008 | 12 miles Easy Long Run |
| Sunday, August 3, 2008 | 20 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, August 6, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 30 minutes comfort run or Cross Train |
| Friday, August 8, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, August 2, 2008 | 14 miles Easy Long Run |
| Sunday, August 3, 2008 | 30 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
3/4 hour comfort run |
| Wednesday, August 6, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 3/4 hour comfort run |
| Friday, August 8, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, August 2, 2008 | 18 miles Easy Long Run |
| Sunday, August 3, 2008 | 30 minutes easy or Off Day |
| Monday, August 4, 2008 | Circuit Run Workout |
|
Tuesday, August 5, 2008 |
1 hour comfort run |
| Wednesday, August 6, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 7, 2008 | 1 hour comfort run |
| Friday, August 8, 2008 | 30 minutes easy or Off Day |
For past workouts in this program go to: http://www.runtex.com/web/4-14.asp. To view my personal training blog: http://velocity.runtex.com/ba/journal/index.php?blogId=8811.
