The weeks are flying by as we move into week 14 of our training for the Rock n Roll Marathon/Half. This week our level 4 Marathoners will run their first 20 miler. With our long runs getting longer it is important to hydrate before during and after the workouts. Also, continue practicing the use of gels and electrolytes during the run.
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 16, 2008 | 7 Miles Easy Long Run |
| Sunday, August 17, 2008 | Rest Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
Rest Day |
| Wednesday, August 20, 2008 | Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 10 minute comfort run or cross train |
| Friday, August 22, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, August 16, 2008 | 10 Miles Easy Long Run |
| Sunday, August 17, 2008 | 20 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
Rest Day |
| Wednesday, August 20, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | Rest Day |
| Friday, August 22, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, August 16, 2008 | 12 Miles Easy Long Run |
| Sunday, August 17, 2008 | 20 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
Rest Day |
| Wednesday, August 20, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 20 minutes comfort run or Cross Train |
| Friday, August 22, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, August 16, 2008 | 14 Miles Easy Long Run |
| Sunday, August 17, 2008 | 20 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, August 20, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 30 minutes comfort run or Cross Train |
| Friday, August 22, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, August 16, 2008 | 12 Miles Easy Long Run |
| Sunday, August 17, 2008 | 20 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
Rest Day |
| Wednesday, August 20, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 20 minutes comfort run or Cross Train |
| Friday, August 22, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, August 16, 2008 | 14 Miles Easy Long Run |
| Sunday, August 17, 2008 | 20 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, August 20, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 30 minutes comfort run or Cross Train |
| Friday, August 22, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, August 16, 2008 | 16 Miles Easy Long Run |
| Sunday, August 17, 2008 | 30 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
3/4 hour comfort run |
| Wednesday, August 20, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 3/4 hour comfort run |
| Friday, August 22, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, August 16, 2008 | 20 Miles Easy Long Run |
| Sunday, August 17, 2008 | 30 minutes easy or Off Day |
| Monday, August 18, 2008 | Circuit Run Workout |
|
Tuesday, August 19, 2008 |
1 hour comfort run |
| Wednesday, August 20, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, August 21, 2008 | 1 hour comfort run |
| Friday, August 22, 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.
