We are about 1 month out from the Rock n Rock Marathon/Half. If you have not yet registered for you race, jump on it. The race is nearing capacity and is expected to reach it's 30,000 person cap within the next week.
This weeks long run includes a quality component, this can be run in the usual long run or in a race setting. Running the IBM Uptown Classic 10K this Sunday morning is a great way to get your quality portion of your long run. Just be sure to get a couple of miles warm up with as much cool down as you need to get your mileage. The race will give you a good idea of your fitness, one month out from the big race.
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 18, 2008 | 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | Rest Day |
| Monday, October 20, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
Rest Day |
| Wednesday, October 22, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 30 minute comfort run or cross train |
| Friday, October 24, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, October 18, 2008 | 1 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 30 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
Rest Day |
| Wednesday, October 22, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | Rest Day |
| Friday, October 24, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, October 18, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 30 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 6(warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
Rest Day |
| Wednesday, October 22, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 30 minutes comfort run or Cross Train |
| Friday, October 24, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, October 18, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 30 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, October 22, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 40 minutes comfort run or Cross Train |
| Friday, October 24, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, October 18, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 30 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
Rest Day |
| Wednesday, October 22, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 30 minutes comfort run or Cross Train |
| Friday, October 24, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, October 18, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 30 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, October 22, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 40 minutes comfort run or Cross Train |
| Friday, October 24, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, October 18, 2008 | 2 miles Warm up; 7 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 40 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
1 hour comfort run |
| Wednesday, October 22, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 1 hour comfort run |
| Friday, October 24, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, October 18, 2008 | 2 miles Warm up; 10 miles Steady State; 1 miles Cool Down |
| Sunday, October 19, 2008 | 40 minutes easy or Off Day |
| Monday, October 20, 2008 | Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, October 21, 2008 |
70 min. comfort run |
| Wednesday, October 22, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, October 23, 2008 | 70 min. comfort run |
| Friday, October 24, 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.
