Welcome to week 19 of our training for the Rock 'n' Roll Marathon and Half. This week we'll lower our quality long run, but next week we'll continue the increase the distance in our easy long run. If you are feeling beat up and sore this week, go ahead and take the long run easy. If your planning on running the Silicon Labs Marathon Relay on Sunday, just flip the Saturday Long Run with the Sunday workout. If you are interested in running the Relay go to www.austinmarathonrelay.com.
Again, this week we will be running the Yasso 800s to try and get a feel for our potential pace for the marathon.
Bart Yasso along with Todd Williams will be in Austin at RunTex Riverside on September 30th for a 6pm group run and a 7pm clinic sponsored by Adidas.
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 20, 2008 | 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | Rest Day |
| Monday, September 22, 2008 | Yasso 800s x 2 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
Rest Day |
| Wednesday, September 24, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 20 minute comfort run or cross train |
| Friday, September 26, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, September 20, 2008 | 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 20 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 3 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
Rest Day |
| Wednesday, September 24, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | Rest Day |
| Friday, September 26, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, September 20, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 30 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 3(warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
Rest Day |
| Wednesday, September 24, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 30 minutes comfort run or Cross Train |
| Friday, September 26, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, September 20, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 20 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 5 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, September 24, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 40 minutes comfort run or Cross Train |
| Friday, September 26, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, September 20, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 30 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 5 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
Rest Day |
| Wednesday, September 24, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 30 minutes comfort run or Cross Train |
| Friday, September 26, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, September 20, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 20 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 5 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, September 24, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 40 minutes comfort run or Cross Train |
| Friday, September 26, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, September 20, 2008 | 2 miles Warm up; 7 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 30 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 5 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
1 hour comfort run |
| Wednesday, September 24, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 1 hour comfort run |
| Friday, September 26, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, September 20, 2008 | 2 miles Warm up; 9 miles Steady State; 1 miles Cool Down |
| Sunday, September 21, 2008 | 30 minutes easy or Off Day |
| Monday, September 22, 2008 | Yasso 800s x 5 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 23, 2008 |
70 min. comfort run |
| Wednesday, September 24, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 25, 2008 | 70 min. comfort run |
| Friday, September 26, 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.
