We are entering our 21st week of training for the Rock n Roll Marathon and Half Marathon, so we should be just about ready for the event. We still have a little time if you need it, but these are things you should have experience with by now:
- Running long runs in the morning around the time of the event.
- Your morning restroom routine needs.
- Your food needs and sensitivities before, during, and after run.
- Logistics of carrying food or water and using during the run.
- How your shoes and feet hold up at the ends of your long runs.
- Whether or not you need body glide or Band-Aids for areas that rub.
There are many things that could go on this list, so think through your race as if it were here tomorrow and continue practicing for all the peripheral tasks that you'll need to have prepared.
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, October 4, 2008 | 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | Rest Day |
| Monday, October 6, 2008 | Yasso 800s x 3 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
Rest Day |
| Wednesday, October 8, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 30 minute comfort run or cross train |
| Friday, October 10, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, October 4, 2008 | 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 30 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
Rest Day |
| Wednesday, October 8, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | Rest Day |
| Friday, October 10, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, October 4, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 30 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 4(warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
Rest Day |
| Wednesday, October 8, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 30 minutes comfort run or Cross Train |
| Friday, October 10, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, October 4, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 30 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, October 8, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 40 minutes comfort run or Cross Train |
| Friday, October 10, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, October 4, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 30 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
Rest Day |
| Wednesday, October 8, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 30 minutes comfort run or Cross Train |
| Friday, October 10, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, October 4, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 30 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, October 8, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 40 minutes comfort run or Cross Train |
| Friday, October 10, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, October 4, 2008 | 2 miles Warm up; 7 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 40 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
1 hour comfort run |
| Wednesday, October 8, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 1 hour comfort run |
| Friday, October 10, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, October 4, 2008 | 2 miles Warm up; 9 miles Steady State; 1 miles Cool Down |
| Sunday, October 5, 2008 | 40 minutes easy or Off Day |
| Monday, October 6, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 7, 2008 |
70 min. comfort run |
| Wednesday, October 8, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 9, 2008 | 70 min. comfort run |
| Friday, October 10, 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.
