Great job hanging in through this 13th week of training. This week is very familiar by now we are cutting back the mileage on the long run and while we increase the intensity through the middle miles.
Rock n Roll Marathon/Half Price Increase
The price for registration of the Rock n Roll Marathon/Half will go up on August 31st, so register now to take advantage of the lower price. Register online here: http://www.rnrsa.com/register.html.
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 9, 2008 | 1 miles Warm up; 2 miles Steady State; 1 miles Cool Down |
| Sunday, August 10, 2008 | Rest Day |
| Monday, August 11, 2008 | Fartlek - 1K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
Rest Day |
| Wednesday, August 13, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 20 minute comfort run or cross train |
| Friday, August 15, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, August 10, 2008 | 20 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 1K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
Rest Day |
| Wednesday, August 13, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | Rest Day |
| Friday, August 15, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 4 miles Steady State; 2 miles Cool Down |
| Sunday, August 10, 2008 | 30 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 2K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
Rest Day |
| Wednesday, August 13, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 30 minutes comfort run or Cross Train |
| Friday, August 15, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 6 miles Steady State; 2 miles Cool Down |
| Sunday, August 10, 2008 | 20 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, August 13, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 40 minutes comfort run or Cross Train |
| Friday, August 15, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 4 miles Steady State; 2 miles Cool Down |
| Sunday, August 10, 2008 | 30 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 2K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
Rest Day |
| Wednesday, August 13, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 30 minutes comfort run or Cross Train |
| Friday, August 15, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 6 miles Steady State; 2 miles Cool Down |
| Sunday, August 10, 2008 | 20 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, August 13, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 40 minutes comfort run or Cross Train |
| Friday, August 15, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 8 miles Steady State; 2 miles Cool Down |
| Sunday, August 10, 2008 | 30 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 5K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
1 hour comfort run |
| Wednesday, August 13, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 1 hour comfort run |
| Friday, August 15, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, August 9, 2008 | 2 miles Warm up; 10 miles Steady State; 2 miles Cool Down |
| Sunday, August 10, 2008 | 30 minutes easy or Off Day |
| Monday, August 11, 2008 | Fartlek - 5K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, August 12, 2008 |
70 min. comfort run |
| Wednesday, August 13, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 14, 2008 | 70 min. comfort run |
| Friday, August 15, 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.
