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 |
| 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 |
| HALF MARATHON LEVEL 4 | |
| Saturday, September 13, 2008 | 18 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 |
30 minutes comfort run or Cross Train |
| Wednesday, September 17, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 18, 2008 | 30 minutes comfort run or Cross Train |
| Friday, September 19, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| 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 |
| MARATHON LEVEL 2 | |
| Saturday, September 13, 2008 | 18 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 |
30 minutes comfort run or Cross Train |
| Wednesday, September 17, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 18, 2008 | 30 minutes comfort run or Cross Train |
| Friday, September 19, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, September 13, 2008 | 20 Miles Easy Long Run |
| Sunday, September 14, 2008 | 30 minutes easy or Off Day |
| Monday, September 15, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 16, 2008 |
3/4 hour comfort run |
| Wednesday, September 17, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 18, 2008 | 3/4 hour comfort run |
| Friday, September 19, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, September 13, 2008 | 24 Miles Easy Long Run |
| Sunday, September 14, 2008 | 30 minutes easy or Off Day |
| Monday, September 15, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 16, 2008 |
1 hour comfort run |
| Wednesday, September 17, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 18, 2008 | 1 hour comfort run |
| Friday, September 19, 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.
