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Rock 'n' Roll Marathon Training Series: Week 26
by Donnie O'Neal, 11/7/2008
This is it, our last week before the San Antonio Rock n Roll Marathon/Half. There isn't much we can do at this point in time to get faster or stronger, but we can hurt our fitness by doing too much or too little this week. While tapering, we want to maintain our routine, but also decrease our intensity and duration of our workouts. By maintaining our running schedule, our bodies maintain adapations like increased blood volume, which is very necessary to running our marathon/half.
Be prepared
- Know where you are staying the night before the race.
- How are you going to get to the race.
- Where are you going to park.
- Make sure you get your number, chip and packet before race day.
- Have your clothes and shoes ready to go.
- Have any food you plan to take during the race ready to go.
- If you use body glide or band aids, make sure you have them.
- Post race meeting location for family and friends.
- Plan for great nutrition and ice baths after your race
- Do not start your race too fast
Good Luck and Have Fun!
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 |
Workouts
Below are the workouts for the different levels of the Half and Marathon.
| HALF MARATHON LEVEL 1 |
| Saturday, November 8, 2008 |
4 to 6 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
Rest Day |
| Monday, November 10, 2008 |
Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
Rest Day |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
10 minute comfort run or cross train |
| Friday, November 14, 2008 |
Rest Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Half Marathon |
| HALF MARATHON LEVEL 2 |
| Saturday, November 8, 2008 |
4 to 6 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
20 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 2 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
Rest Day |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
Rest Day |
| Friday, November 14, 2008 |
Rest Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Half Marathon |
| HALF MARATHON LEVEL 3 |
| Saturday, November 8, 2008 |
6 to 8 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
20 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
Rest Day |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
20 minutes comfort run or Cross Train |
| Friday, November 14, 2008 |
Rest Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Half Marathon |
| HALF MARATHON LEVEL 4 |
| Saturday, November 8, 2008 |
8 to 10 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
20 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
30 minutes comfort run or Cross Train |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
30 minutes comfort run or Cross Train |
| Friday, November 14, 2008 |
Rest Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Half Marathon |
| MARATHON LEVEL 1 |
| Saturday, November 8, 2008 |
6 to 8 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
20 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
Rest Day |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
20 minutes comfort run or Cross Train |
| Friday, November 14, 2008 |
Rest Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Marathon |
| MARATHON LEVEL 2 |
| Saturday, November 8, 2008 |
8 to 10 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
20 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
30 minutes comfort run or Cross Train |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
30 minutes comfort run or Cross Train |
| Friday, November 14, 2008 |
Rest Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Marathon |
| MARATHON LEVEL 3 |
| Saturday, November 8, 2008 |
8 to 10 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
30 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
3/4 hour comfort run |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
30 minutes comfort run |
| Friday, November 14, 2008 |
30 minutes easy or Off Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Marathon |
| MARATHON LEVEL 4 |
| Saturday, November 8, 2008 |
8 to 10 Miles Easy Long Run (not meeting in Georgetown) |
| Sunday, November 9, 2008 |
30 minutes easy or Off Day |
| Monday, November 10, 2008 |
Progressive Tempo for 3 mile (warm up, drills, workout, cool down, stretch) |
|
Tuesday, November 11, 2008
|
1 hour comfort run |
| Wednesday, November 12, 2008 |
30 minutes easy or Off Day |
| Thursday, November 13, 2008 |
45 minutes comfort run |
| Friday, November 14, 2008 |
30 minutes easy or Off Day |
| Saturday, November 15, 2008 |
20 minutes easy or Off Day |
| Sunday, November 16, 2008 |
San Antonio Rock n Roll Marathon |
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.
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