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– Scientifically based –
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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).
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.
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) |
12 Space City 10 Mile race OR Long Run (Sat or Sun) |
|
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) OR Easy |
19 Long Run (Sat or Sun) 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) OR Easy |
26 Half Marathon OR Long Run (Sat or Sun) 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 |
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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" |
9 25K race |
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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 |
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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 |
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24 Week 13 Total mileage this week is 90% of planned peak mileage Easy |
25
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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) OR Easy |
30 Long Run (Sat or Sun) OR Easy |
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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 |
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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 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 20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun) |
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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 |
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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 |
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29 Week 18 Total mileage this week is ~70% of planned peak mileage Easy
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30 4x10:00 @ threshold pace w/2:00 recovery jog. |
31 Easy |
1 Easy
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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) |
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MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
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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) |
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5 Taper 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) OR Easy |
11 Long Run (Sat or Sun) OR Easy |
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12 Taper 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.
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18 Houston Marathon 26.2 miles as fast as you can! |
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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 |
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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 | ||||||||||||||||||||||||||||||||||||||||||||||||
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