Closing in on the big day. We are officially starting to taper our mileage. If you begin to feel a little more energetic than normal, keep a bottle on it. This is not a good time to take up a new sport or do a lot of jumping and sprinting out of the ordinary.
At the same time we do not want to completely stop training. We want to keep all of the wonderful adaptations that our bodies have made during this program. If we back off of our training too much we could make race day all that much more of a challenge.
Saturday, November 1st we will have a guest appearance from Seth Wagenblast of Advanced Rehabilitation. He will be meeting with runners/walkers to talk about looming injuries from 7:30 am to 9:30 am at our RunTex Georgetown.
Happy Halloween!
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, November 1, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | Rest Day |
| Monday, November 3, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
Rest Day |
| Wednesday, November 5, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 30 minute comfort run or cross train |
| Friday, November 7, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, November 2, 2008 | 2 miles Warm up; 3 miles Steady State; 1 miles Cool Down |
| Sunday, November 3, 2008 | 30 minutes easy or Off Day |
| Monday, November 4, 2008 | Yasso 800s x 6 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 5, 2008 |
Rest Day |
| Wednesday, November 6, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, November 7, 2008 | Rest Day |
| Friday, November 8, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, November 1, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | 30 minutes easy or Off Day |
| Monday, November 3, 2008 | Yasso 800s x 8 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
Rest Day |
| Wednesday, November 5, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 30 minutes comfort run or Cross Train |
| Friday, November 7, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, November 1, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | 30 minutes easy or Off Day |
| Monday, November 3, 2008 | Yasso 800s x 10 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, November 5, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 40 minutes comfort run or Cross Train |
| Friday, November 7, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, November 1, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | 30 minutes easy or Off Day |
| Monday, November 3, 2008 | Yasso 800s x 10 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
Rest Day |
| Wednesday, November 5, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 30 minutes comfort run or Cross Train |
| Friday, November 7, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, November 1, 2008 | 2 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | 30 minutes easy or Off Day |
| Monday, November 3, 2008 | Yasso 800s x 10 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, November 5, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 40 minutes comfort run or Cross Train |
| Friday, November 7, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, November 1, 2008 | 2 miles Warm up; 7 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | 40 minutes easy or Off Day |
| Monday, November 3, 2008 | Yasso 800s x 10 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
1 hour comfort run |
| Wednesday, November 5, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 1 hour comfort run |
| Friday, November 7, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, November 1, 2008 | 1 miles Warm up; 10 miles Steady State; 1 miles Cool Down |
| Sunday, November 2, 2008 | 40 minutes easy or Off Day |
| Monday, November 3, 2008 | Yasso 800s x 10 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 4, 2008 |
70 min. comfort run |
| Wednesday, November 5, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, November 6, 2008 | 70 min. comfort run |
| Friday, November 7, 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.
