|
| | 
2006
Chevron Houston Marathon
Training program
This training program was designed to incorporate the Houston
Marathon warm-up series races and/or other major races that occurred during the
training (note the green triangles on the mileage and phase chart).
Marathon Program Phases
Phase 1
Phase 2
Phase 3
Phase 4
Phase 5
Taper
Although anyone can benefit from the Runbayou philosophy of training, this
program is primarily
designed for runners who want to improve their marathon times. In other words,
they've run at least one marathon and are interested in improving
their performance.
The ideal Runbayou program takes approximately 30 weeks and is divided into
five (5) phases and a taper. Each phase focuses on a specific aspect of your
fitness and is designed to prepare you for each subsequent phase. To get a
better understanding of the program, please take a look at the Runbayou philosophy.
For optimal results, do the phases in order. This will
minimize your risk of injury and maximize your performance in the marathon.
Phase 1 - Base building for 6 weeks or longer
 | The objective of this phase is to build aerobic capacity by
increasing the capillary beds in your muscles. |
| The runs are easy and weekly mileage is increased slowly...~10%
per week. |
| Ideally, your weekly mileage in the last week of this phase will be
approximately 70% of the peak weekly mileage you will do during the
program. |
Phase 2 - Hill bounding for 6 weeks
| The objectives in this phase are to increase the strength in your
legs and ankles and improve your running technique. |
| In addition to easy running, there are two (2) hill bounding
sessions per week. |
Phase 3 -
Repetition pace training for 6 weeks
| The objectives of this phase are to improve leg turnover and
running technique. |
| There are two (2) repetition/speed sessions per week. |
Phase 4 -
Interval pace training for 6 weeks
| The objective of this phase is to improve your ability to run fast
over longer distances. |
| The quality workouts are interval and threshold drills - fast running
over longer distances. |
Phase 5 - Marathon specific training for 4 weeks
| The objectives of this phase are to integrate the past training
into marathon specific workouts. |
| The quality workouts are marathon paced long runs and threshold
workouts during the week. |
Taper for 2-3 weeks
| The objective of this phase is to rest and prepare your body to
peak for
your marathon. |
| The quality workouts are similar to phase 4 workouts while
decreasing your weekly mileage. |
Marathon Race Day
| The objective of this day is to race your best. |
| You've done the work; you're at peak fitness; it is time to show it off. |
Mileage and Phase chart
30 week marathon training program
Legend
| 2006 Houston Marathon Training Program - Title of the chart |
| Miles - Miles per week; this is only a relative indicator; your mileage may vary
(ymmv) |
| Week of training - Weeks begin on Monday and end on Sunday; The dates indicate the
end of the week (i.e., 7 Aug is a Sunday, the last day of the first
week of Phase 2) |
| Start of Phase boxes - Indicate the end of the first week of a
phase and correspond to the large blue dots
 |
Phase 1 - Mileage base building, 6 weeks or more |
|
Phase 2 - Hill bounding, 6 weeks |
|
Phase 3 - Repetition, 6 weeks |
|
Phase 4 - Intervals, 6 weeks |
|
Phase 5 - Marathon specific, 4 weeks |
|
Taper - Taper before the marathon, 2 weeks |
|
| Blue dots - Indicate total miles per week run; Large blue dots are
the beginning of each phase |
| Blue Line - Indicates weekly mileage trend
Note: Mileage generally increases for 2 weeks and then decreases for 1 week
IMPORTANT: Mileage per week drops at the beginning of each phase
AND on a race week; this is
by design and helps reduce the stress when introducing new workouts. |
| Red dots - indicate distance of the long run for the week |
| Red Line - indicates the trend of the long runs for each
week
Note: Long runs are ~33% of total miles per week. |
| Green triangles on Red Line - These indicate the following races;
10 miler, 20K, 25K, 30K and/or SunMart 50K/50 miler respectively. |
| Green circle - Indicates the 2006 Houston Marathon. |
Training program overview
For optimal results, do the phases in order. This will
minimize your risk of injury and maximize your performance in the marathon.
Here
are the program phases, dates, and objectives
Phase 1 - Base building for 6 weeks or longer
(Weeks 30 - 25 on chart)
June 26, 2005 to July 31, 2005
| The objective of this phase is to build aerobic capacity by
increasing the capillary beds in your muscles. |
| The runs are easy and weekly mileage is increased slowly...~10%
per week. |
| Ideally, your weekly mileage in the last week of this phase will be
approximately 70% of the peak weekly mileage you will do during the
program. |
Phase 2 - Hill bounding for 6 weeks
(Weeks 24 - 19 on chart)
August 1, 2005 to September 11, 2005
| The objectives in this phase are to increase the strength in your
legs and ankles and improve your running technique. |
| In addition to easy running, there are two (2) hill bounding
sessions per week. |
Phase 3 -
Repetition pace training for 6 weeks
(Weeks 18 - 13 on chart)
September 12, 2005 to October 23, 2005
| The objectives of this phase are to improve leg turnover and
running technique. |
| There are two (2) repetition/speed sessions per week. |
Phase 4 -
Interval pace training for 6 weeks (Weeks
12 - 7 on chart)
October 24, 2005 to December 4, 2005
| The objective of this phase is to improve your ability to run fast
over longer distances. |
| The quality workouts are interval and threshold drills - fast running
over longer distances. |
Phase 5 - Marathon specific training for 4 weeks
(Weeks 6 - 3 on chart)
December 5, 2005 to January 1, 2006
| The objectives of this phase are to integrate the past training
into marathon specific workouts. |
| The quality workouts are marathon paced long runs and threshold
workouts during the week. |
Taper for 2-3 weeks (Weeks 2 &
1 on chart)
January 2, 2006 to January 14, 2006
| The objective of this phase is to rest and prepare your body to
peak for
your marathon. |
| The quality workouts are similar to phase 4 workouts while
decreasing your weekly mileage. |
Marathon Race Day
January 15, 2006
| The objective of this day is to race your best. |
| You've done the work; you're at peak fitness; it is time to show it off. |
Training Calendar
October
November
December January
Below is a calendar of the runbayou training program. Details for each phase
can be found by clicking the phase link at the beginning of each week.
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY
|
|
3
PHASE 3
Week 4
Total mileage this week is ~88% of planned peak mileage
Easy |
4
6x200 & 6x400 at repetition pace |
5
Easy |
6
5x1 mile @ threshold pace with 1 minute rests |
7
Easy |
8
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
9
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
|
10
PHASE 3
Week 5
Total mileage this week is ~83% of planned peak mileage
Easy |
11
6x200, 6x400 at repetition pace |
12
Easy |
13
25 minutes tempo at threshold pace if NOT doing the 20K
OR
Easy |
14
Easy |
15
~30 minutes easy if running the 20K
OR
Long Run (Sat or Sun)
~33% of total weekly mileage |
16
20K race
OR
Long Run (Sat or Sun)
~33% of total weekly mileage run if not doing the 20K |
|
17
PHASE 3
Week 6
Total mileage this week is ~90% of planned peak mileage
Easy |
18
Easy if you ran the 20K
OR
25 minute tempo run at threshold pace |
19
Easy |
20
18-20x200s at repetition pace |
21
Easy |
22
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
23
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
|
24
PHASE 4
Week 1
Total mileage this week is ~85% of planned peak mileage
Easy |
25
6x1000-1200 @ interval pace w/~4:00 active recoveries |
26
Easy |
27
Easy with strides |
28
Easy |
29
3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @
threshold pace w/1 minute rests (Sat or Sun)
OR
Easy |
30
3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @
threshold pace w/1 minute rests (Sat or Sun)
OR
Easy |
|
31
PHASE 4
Week 2
Total mileage this week is ~92% of planned peak mileage
Easy |
1
4x1200 @ interval pace w/5:00 active recoveries |
2
Easy |
3
4x1 mile @ threshold pace w/1:00 rests plus 3x1000
w/1:00 rests |
4
Easy |
5
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
6
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY
|
|
31
PHASE 4
Week 2
Total mileage this week is ~92% of planned peak mileage
Easy |
1
4x1200 @ interval pace w/5:00 active recoveries |
2
Easy |
3
4x1 mile @ threshold pace w/1:00 rests plus 3x1000
@ threshold pace w/1:00 rests |
4
Easy |
5
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
6
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
|
7
PHASE 4
Week 3
Total mileage this week is ~83% of planned peak mileage
Easy |
8
8x800 @ interval pace w/3:00 active recoveries |
9
Easy |
10
30 minute tempo at threshold pace if NOT doing the 25K
or the "tempo special" on the weekend.
OR
Easy |
11
Easy |
12
~30 minutes easy if running the 25K or "tempo special"
OR
Long Run (Sat or Sun)
~33% of total weekly mileage if you did the 30 minute tempo earlier
OR
the "tempo special"
|
13
25K race
OR
Long Run (Sat or Sun)
~33% of total weekly mileage if you did the 30 minute tempo earlier
OR
the "tempo special"
|
|
14
PHASE 4
Week 4
Total mileage this week is ~90% of planned peak
mileage
Easy |
15
6x1000-1200 @ interval pace w/~4:00 active recovery |
16
Easy |
17
3x2 miles @ threshold pace w/2:00 rests |
18
Easy |
19
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
20
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
|
21
PHASE 4
Week 5
Total mileage this week is ~97% of planned peak
mileage
Easy |
22
5x1200 @ interval pace w/5:00 active recoveries |
23
Easy |
24
Easy with strides |
25
Easy |
26
Marathon pace workout (Sat or Sun) lesser of 12
miles or 1.5 hours
OR
Easy |
27
Marathon pace workout (Sat or Sun) lesser of 12
miles or 1.5 hours
OR
Easy |
|
28
PHASE 4
Week 6
Total mileage this week is 100% of planned peak
mileage
Easy |
29
6x1000-1200 @ interval pace w/~4:00 active recovery |
30
Easy |
1
6x1 miles @ threshold pace with 1:00 rests |
2
Easy |
3
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
4
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
December 2005
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY
|
|
28
PHASE 4
Week 6
Total mileage this week is 100% of planned peak
mileage
Easy |
29
6x1000-1200 @ interval pace w/~4:00 active recovery |
30
Easy |
1
6x1 miles @ threshold pace with 1:00 rests |
2
Easy |
3
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
4
Long Run (Sat or Sun)
~33% of total weekly mileage
OR
Easy |
|
5
PHASE 5
Week 1
Total mileage this week is ~95% of planned peak mileage
Easy |
6
10x800s @ threshold pace with 30 second rests |
7
Easy |
8
Easy |
9
Easy |
10
SunMart 50K/50 mile
OR ~30 minutes easy if running the 30K
OR
20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun) |
11
30K
race
OR rest or 30 minutes easy if you ran SunMart
OR
20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun) |
|
12
PHASE 5
Week 2
Total mileage this week is 100% of planned peak mileage
Easy |
13
Easy. |
14
Easy |
15
20 minute tempo, 10 minutes easy, 20 minute tempo
|
16
Easy |
17
Long run (Sat or Sun) lesser of 20 miles or 2.5 hours
OR
Easy if
long run on Sunday |
18
Long run (Sat or Sun) lesser of 20 miles or 2.5 hours
OR
Easy if
long run on Saturday |
|
19
PHASE 5
Week 3
Total mileage this week is 100% of planned peak
mileage
Easy |
20
4x10-12 minutes @ threshold pace with 2 minute rests |
21
Easy |
22
Easy |
23
Easy |
24
Marathon Pace Run workout (Sat or Sun) lesser of 15
miles or 2 hours
OR
Easy |
25
Marathon Pace Run workout (Sat or Sun) lesser of 15
miles or 2 hours
OR
Easy |
|
26
PHASE 5
Week 4
Total mileage this week is ~83% of planned peak
mileage
Easy |
27
Easy |
28
Easy |
29
20 minute tempo @ threshold pace, 5 minute rest,
2x10-12 minutes at threshold pace with 2 minute rest. |
30
Easy |
31
3x2 miles at threshold with 2 minute rests and 10
miles or 1.5 hours easy (Sat or Sun)
|
1
3x2 miles at threshold with 2 minute rests and 10
miles or 1.5 hours easy (Sat or Sun)
|
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY
|
|
2
Taper
Week 1
Total mileage this week is ~52% of peak
mileage
Easy |
3
Easy |
4
Easy |
5
4x10-12 minutes @ threshold pace with 2 minute rests |
6
Easy |
7
Long Run (Sat or Sun)
~10 miles easy
OR
Easy |
8
Long Run (Sat or Sun)
~10 miles easy
OR
Easy |
|
9
Taper
Week 2 Mileage this week to Saturday is ~30% of peak mileage |
10
4x1000-1200 at threshold pace with full recoveries |
11
Easy |
12
Easy w/strides |
13
Easy or rest. |
14
~30 minutes easy
Put out your race clothes, bib #, sports gel, shoes, etc.
|
15
Houston Marathon
26.2 miles as fast as you can! |
|
16
Relax or easy
|
17
Relax or easy |
18
Relax or easy |
19
Relax or easy |
20
Relax or easy |
21
Relax or easy |
22
Relax or easy
|
|
23
Relax or easy
|
24
Relax or easy |
25
Relax or easy |
26
Relax or easy |
27
Relax or easy |
28
Relax or easy
|
29
Relax or easy
|
|
30 |
31 |
|
|
|
|
|
2006
Houston Marathon weekly workouts
These are the weekly
workouts while training for the 2006 Chevron Houston Marathon. Details for each
week leading up to the marathon can be seen by clicking on the related link.
Back to top.
| Weeks until the 2006 Houston Marathon |
Training week: Monday - Sunday |
|
| |
