RunBayou: 2009 Marathon Training Calendar

RunBayou: 2009 Marathon Training Calendar

– Scientifically based –
– Goal driven –
– Run by you –

Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan - Tom Landry

2009 Chevron Houston Marathon Training Calendar

This training program is designed to incorporate the Houston Marathon warm-up series races and/or other major races that occur during the training (note the green triangles on the mileage and phase chart).

	Runbayou: 2009 Houston Marathon program - Overview of the program
	Mileage and Phase chart - Shows the trends of weekly mileage, phase dates and lengths, weeks until the marathon, and warm-up series races. Note: The trend of weekly mileage is what is important...not necessarily the actual mileage.
	Training program overview - Overview of phase objectives
	2008/9 Weekly workouts - Details for each week of the program.

September October November December January

Below is a calendar of the 2009 Chevron Houston Marathon Runbayou training program.

Before you begin the 18 week program, spend time building to ~70% of the peak weekly mileage you plan to run during the program.

Details for each week of training can be found by clicking the Week number at the beginning of each row.

September 2008
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MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 Week 1 Total mileage this week is 70% of planned peak mileage Easy	2 Track or hills	3 Easy	4 Easy	5 Easy	6 Sat or Sun: Easy Long run of ~33% of weekly mileage OR Easy	7 Sat or Sun: Easy Long run of ~33% of weekly mileage OR Easy
8 Week 2 Total mileage this week is 70% of planned peak mileage Easy	9 Track or hills	10 Easy	11 Easy	12 Easy	13 Sat or Sun: 30:00 @ Marathon pace; 5:00 @ Threshold pace, 25:00 @ Marathon pace, 5:00 @ Threshold pace, 5:00 @ Marathon pace OR Easy	14 Sat or Sun: 30:00 @ Marathon pace; 5:00 @ Threshold pace, 25:00 @ Marathon pace, 5:00 @ Threshold pace, 5:00 @ Marathon pace OR Easy
15 Week 3 Total mileage this week is 80% of planned peak mileage Easy	16 Easy	17 Easy	18 40:00 @ Threshold pace	19 Easy	20 Sat or Sun: 15:00 @ Threshold pace; 1 hour easy; 15:00 @ Threshold pace OR Easy	21 Sat or Sun: 15:00 @ Threshold pace; 1 hour easy; 15:00 @ Threshold pace OR Easy
22 Week 4 Total mileage this week is 80% of planned peak mileage Easy	23 50:00 @ Threshold pace	24 Easy	25 5x3:00 I w/2:00 recovery; 6x400s R w/3:00 recovery	26 Easy	27 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	28 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy
29 Week 5 Total mileage this week is 70% of planned peak mileage Easy	30 Easy	1 Easy	2 20:00 @ Threshold pace w/4:00 easy; 15:00 @ Threshold pace w/3:00 easy; 10:00 2 Threshold pace w/2:00 easy; 5:00 @ Threshold pace	3 Easy	4 40:00 @ Marathon pace, 5:00 @ Threshold pace, 20:00 @ Marathon pace, 5:00 @ Threshold pace, 10:00 @ Marathon pace OR Easy	5 40:00 @ Marathon pace, 5:00 @ Threshold pace, 20:00 @ Marathon pace, 5:00 @ Threshold pace, 10:00 @ Marathon pace OR Easy

October 2008
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MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
29 Week 5 Total mileage this week is 70% of planned peak mileage Easy	30 Easy	1 Easy	2 20:00 @ Threshold pace w/4:00 easy; 15:00 @ Threshold pace w/3:00 easy; 10:00 2 Threshold pace w/2:00 easy; 5:00 @ Threshold pace	3 Easy	4 40:00 @ Marathon pace, 5:00 @ Threshold pace, 20:00 @ Marathon pace, 5:00 @ Threshold pace, 10:00 @ Marathon pace OR Easy	5 40:00 @ Marathon pace, 5:00 @ Threshold pace, 20:00 @ Marathon pace, 5:00 @ Threshold pace, 10:00 @ Marathon pace OR Easy
6 Week 6 Total mileage this week is 90% of planned peak mileage Easy	7 40:00 @ Threshold pace	8 Easy	9 25 minutes tempo at threshold pace if NOT doing the 10 Miler OR Easy	10 Easy	11 ~30 minutes easy if running the 10 miler OR Long Run (Sat or Sun) ~33% of total weekly mileage	12 Space City 10 Mile race OR Long Run (Sat or Sun) ~33% of total weekly mileage run if not doing the 20K
13 Week 7 Total mileage this week is ~90% of planned peak mileage Easy	14 Easy	15 Easy	16 8 x (3:00 @ Interval pace w/2:00 easy)	17 Easy	18 Long Run (Sat or Sun) ~20 miles easy OR Easy	19 Long Run (Sat or Sun) ~20 miles easy OR Easy
20 Week 8 Total mileage this week is ~70% of planned peak mileage Easy	21 50:00 @ Threshold pace	22 Easy	23 Easy with strides	24 Easy	25 Easy if doing the Half Marathon OR Long Run (Sat or Sun) ~33% of total weekly mileage run if not doing the Half Marathon OR Easy	26 Half Marathon OR Long Run (Sat or Sun) ~33% of total weekly mileage run if not doing the Half Marathon OR Easy
27 Week 9 Total mileage this week is 100% of planned peak mileage Easy	28 Easy	29 Easy	30 25:00 @ Threshold pace w/5:00 easy; 20:00 @ Threshold pace w/4:00 easy; 15:00 @ Threshold pace w/3:00 easy; 5:00 @ Threshold pace	31 Easy	1 20:00 @ Threshold pace; 1 hour easy; 2 x (10:00 @ Threshold w/2:00 rests) OR Easy	2 20:00 @ Threshold pace; 1 hour easy; 2 x (10:00 @ Threshold w/2:00 rests) OR Easy

November 2008
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MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
27 Week 9 Total mileage this week is 100% of planned peak mileage Easy	28 Easy	29 Easy	30 25:00 @ Threshold pace w/5:00 easy; 20:00 @ Threshold pace w/4:00 easy; 15:00 @ Threshold pace w/3:00 easy; 5:00 @ Threshold pace	31 Easy	1 20:00 @ Threshold pace; 1 hour easy; 2 x (10:00 @ Threshold w/2:00 rests) OR Easy	2 20:00 @ Threshold pace; 1 hour easy; 2 x (10:00 @ Threshold w/2:00 rests) OR Easy
3 Week 10 Total mileage this week is ~90% of planned peak mileage Easy	4 6 x (3:00 @ Interval pace & 2:00 easy); 4 x (400 @ Repetition pace w/3:00 easy)	5 Easy	6 30 minute tempo special at Threshold pace if NOT doing the 25K or NOT doing the "tempo special" on the weekend. OR Easy	7 Easy	8 ~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"	9 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"
10 Week 11 Total mileage this week is ~80% of planned peak mileage Easy	11 Easy	12 Easy	13 50:00 @ Threshold pace	14 Easy	15 35- 40 minutes easy; 2 x (30:00 @ Marathon pace & 5:00 @ Threshold pace) OR Easy	16 35- 40 minutes easy; 2 x (30:00 @ Marathon pace & 5:00 @ Threshold pace) OR Easy
17 Week 12 Total mileage this week is 100% of planned peak mileage Easy	18 Easy	19 Easy	20 25:00 @ Threshold pace w/5:00 easy; 20:00 @ Threshold pace w/4:00 easy; 15:00 @ Threshold pace w/3:00 easy; 5:00 @ Threshold pace	21 Easy	22 20:00 @ Threshold pace; 1 hour easy; 20:00 @ Threshold pace OR Easy	23 20:00 @ Threshold pace; 1 hour easy; 20:00 @ Threshold pace OR Easy
24 Week 13 Total mileage this week is 90% of planned peak mileage Easy	25	26 Easy	27 3 x (4:30 Interval pace, 4:00 easy); 3 x (3:00 Interval pace, 2:00 easy)	28 Easy	29 Long Run (Sat or Sun) ~22 miles easy OR Easy	30 Long Run (Sat or Sun) ~22 miles easy OR Easy

December 2008
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MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 Week 14 Total mileage this week is 70% of planned peak mileage Easy	2 Easy	3 Easy	4 40:00 @ threshold pace	5 Easy	6 Marathon pace workout - 45-50:00 easy; 40:00 @ marathon pace; 5:00 @ T pace; 20:00 @ marathon pace; 5:00 @ T pace; 5:00 @ marathon pace OR Easy	7 Marathon pace workout - 45-50:00 easy; 40:00 @ marathon pace; 5:00 @ T pace; 20:00 @ marathon pace; 5:00 @ T pace; 5:00 @ marathon pace OR Easy
8 Week 15 Total mileage this week is ~95% of planned peak mileage Easy	9 25:00 @ threshold pace; 5:00 easy; 20:00 @ T w/4:00 easy; 15:00 @ T w/3:00 easy; 10:00 @ T w/2:00 easy; 5:00 @ T	10 Easy	11 Easy	12 Easy	13 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)	14 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)
15 Week 16 Total mileage this week is 80% of planned peak mileage Easy	16 Easy.	17 Easy	18 6x3:00 @ Interval pace w/2:00 recovery jog; 4x400 @ race pace w/3:00 recovery jog	19 Easy	20 Long run (Sat or Sun) lesser of 20 miles or 2.5 hours on hills if possible OR Easy	21 Long run (Sat or Sun) lesser of 20 miles or 2.5 hours on hills if possible OR Easy
22 Week 17 Total mileage this week is ~70% of planned peak mileage Easy	23 3x5:00 @ threshold pace w/1:00 easy; 3x3:00 @ interval pace w/2:00 easy; 3x400s @ race pace w/3:00 easy	24 Easy	25 Easy	26 Easy	27 Marathon Pace workout: 35-40:00 easy; 2x(30:00 @ marathon pace & 5:00 @ threshold pace) (Sat or Sun) OR Easy	28 Marathon Pace workout: 35-40:00 easy; 2x(30:00 @ marathon pace & 5:00 @ threshold pace) (Sat or Sun) OR Easy
29 Week 18 Total mileage this week is ~70% of planned peak mileage Easy	30 4x10:00 @ threshold pace w/2:00 recovery jog.	31 Easy	1 Easy	2 Easy	3 3x10:00 at threshold pace with 2 minute recovery jogs and ~1 hour easy (Sat or Sun)	4 3x10:00 at threshold pace with 2 minute recovery jogs and ~1 hour easy (Sat or Sun)

January 2009
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MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
29 Week 18 Total mileage this week is ~70% of planned peak mileage Easy	30 4x10:00 @ threshold pace w/2:00 recovery jog.	31 Easy	1 Easy	2 Easy	3 3x10:00 at threshold pace with 2 minute recovery jogs and ~1 hour easy (Sat or Sun)	4 3x10:00 at threshold pace with 2 minute recovery jogs and ~1 hour easy (Sat or Sun)
5 Taper Week 1 Total mileage this week is 55-60% of peak mileage Easy	6 Easy	7 Easy	8 4x10-12 minutes @ threshold pace with 2 minute recovery jogs	9 Easy	10 Long Run (Sat or Sun) ~1.5 hours OR Easy	11 Long Run (Sat or Sun) ~1.5 hours OR Easy
12 Taper Week 2 Mileage this week to Saturday is ~30% of peak mileage	13 4x1000-1200 at threshold pace with ~2:00 easy recovery jog	14 Easy	15 Easy w/strides	16 Easy or rest.	17 ~30 minutes easy Put out your race clothes, bib #, sports gel, shoes, etc.	18 Houston Marathon 26.2 miles as fast as you can!
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	27	28	29	30

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.
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Weeks until the 2006 Houston Marathon

Training week: Monday - Sunday

	1 week
	2 weeks
	3 weeks
	4 weeks
	5 weeks
	6 weeks
	7 weeks
	8 weeks
	9 weeks
	10 weeks
	11 weeks
	12 weeks
	13 weeks
	14 weeks
	15 weeks
	16 weeks
	17 weeks
	18 weeks
	19 weeks
	20 weeks

	21 weeks
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	23 weeks
	24 weeks

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October 2008 Back to top

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November 2008 Back to top

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January 2009 Back to top

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October 2008
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November 2008
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January 2009
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