We are at week 20 of our training for the Rock n Roll Marathon/Half in San Antonio and the mileage is high. Above all, listen to your body. This is a good time to plan for ice baths, massage appointments, or active release session after your workout. Be sure to have nutrition and hydration during and after your long runs.
If anyone wants to get a jump on the Saturday morning long run, there will be a few people leaving for the runs at 5:00 am. If you are interested in getting started at 5:00 am from the RunTex Store in Georgetown contact James Creech. This group will leave at 5:00 am sharp. The next group will start at around 6:30 am.
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 27, 2008 | 12 Miles Easy Long Run |
| Sunday, September 28, 2008 | Rest Day |
| Monday, September 29, 2008 | Intervals - 2K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
Rest Day |
| Wednesday, October 1, 2008 | Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 10 minute comfort run or cross train |
| Friday, October 3, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, September 27, 2008 | 16 Miles Easy Long Run |
| Sunday, September 28, 2008 | 20 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
Rest Day |
| Wednesday, October 1, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | Rest Day |
| Friday, October 3, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, September 27, 2008 | 18 Miles Easy Long Run |
| Sunday, September 28, 2008 | 20 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals - 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
Rest Day |
| Wednesday, October 1, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 20 minutes comfort run or Cross Train |
| Friday, October 3, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, September 27, 2008 | 20 Miles Easy Long Run |
| Sunday, September 28, 2008 | 20 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, October 1, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 30 minutes comfort run or Cross Train |
| Friday, October 3, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, September 27, 2008 | 18 Miles Easy Long Run |
| Sunday, September 28, 2008 | 20 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
Rest Day |
| Wednesday, October 1, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 20 minutes comfort run or Cross Train |
| Friday, October 3, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, September 27, 2008 | 20 Miles Easy Long Run |
| Sunday, September 28, 2008 | 20 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, October 1, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 30 minutes comfort run or Cross Train |
| Friday, October 3, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, September 27, 2008 | 22 Miles Easy Long Run |
| Sunday, September 28, 2008 | 30 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
3/4 hour comfort run |
| Wednesday, October 1, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 3/4 hour comfort run |
| Friday, October 3, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, September 27, 2008 | 26 Miles Easy Long Run |
| Sunday, September 28, 2008 | 30 minutes easy or Off Day |
| Monday, September 29, 2008 | Intervals- 3K (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 30, 2008 |
1 hour comfort run |
| Wednesday, October 1, 2008 | Progressive Tempo for 4 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 2, 2008 | 1 hour comfort run |
| Friday, October 3, 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.
