RunBayou: 2009 Marathon Training Calendar
– Scientifically based –
– Goal driven –
– Run by you –
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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
|
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 |
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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 |
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 |
|
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
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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 |
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) |
|
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 |
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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) |
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) |
|
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 |
|
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.
|
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 |
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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1 week to the Houston Marathon
Monday January 9th, 2006 to Sunday
January 15th, 2006
Taper Final week.
Latest news
1/10/06
 | 5 days to the Chevron Houston Marathon! |
| Speed-work is over; rest, rest, rest. |
| Carbo-loading begins Thursday. |
1/8/06
| This is it! Next Sunday is the Chevron Houston Marathon! |
Workout objectives this week
| Decrease your weekly mileage. By Saturday, you will have run no more than ~30% of your peak weekly mileage. |
| Tuesday workout: 4x1000-1200 @ threshold pace with FULL
recoveries. Click here for details of threshold paces. |
| Sunday workout: 1 very fast marathon |
| Easy runs or rest all week. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our final week. We'll do one threshold workout and a few easy runs during the week.
Threshold pace workout
| Warm-up for 2-3 miles. |
| 4x1000-1200 @ threshold pace with full recoveries (i.e., you don't run the next work-bout until you feel you are ready) |
| Cool-down for 2-3 miles. |
| Total mileage = 7-9 |
Taper stuff
Details of specific workouts
can be found on the Taper link.
2 weeks
to the marathon
Monday January 2nd, 2006 to Sunday
January 8th, 2006
Taper Week 1.
Latest news
1/5/06
| 10 days to the Chevron Houston Marathon! |
| Congratulations to the Texas Longhorns for winning the Rose Bowl and becoming the undisputed National Championship in Football....Go Horns! |
| Please, no 18 mile long runs this weekend. |
1/2/06
| Only 2 more weeks to the Chevron Houston Marathon! |
| Taper time! Back off your mileage & let your body rest, heal, and be ready for peak performance on January 15th. |
| Please read the Taper stuff! |
Workout objectives this week
| Decrease your weekly mileage. At the end of this week, you will have run ~50-55% of your peak weekly mileage. |
| Thursday workout: 4x10-12 minutes @ threshold pace with 2 minute rests. Click here for details of threshold paces. |
| Saturday or Sunday workout: 10-14 miles easy |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 1st week of a two week Taper - Final preparation - sharpening workouts. We'll do one threshold workout and one long slow distance run. All other runs during the week should be easy/rest/recovery runs.
Threshold pace workout
| Warm-up for 2-3 miles. |
| 4x10-12 minutes @ threshold pace with 2 minute rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-13 |
Taper stuff
Details of specific workouts
can be found on the Taper link.
Tentative plan
There will be one (1) hard session per week. The first workout is Thursday January 8th. We will meet at 4:45am at the Memorial Park Tennis Center.
| One speed session per week will focus on threshold pace drills (800-1200 meters or 10-12 minutes at 20-25 seconds slower than 5K race pace) |
| The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles. |
3 weeks to the
marathon
Monday December 26th, 2005 to Sunday January
1st, 2006
Phase 5 Week
4.
Latest news
12/26/05
| Only 3 more weeks to the Chevron Houston Marathon! |
| Time to start dropping the weekly mileage. |
Workout objectives this week
| Decrease your weekly mileage by 17% of your planned peak weekly mileage. At the end of this week, you will have run ~83% of your peak weekly mileage. |
| Thursday workout: 20 minute tempo @ threshold pace, 5 minute rest, 2x10-12 minutes at threshold pace with 2 minute rest. Click here for details of threshold paces. |
| Saturday or Sunday workout: 3x2 miles at threshold pace with 2 minute rests and 10 miles or 1.5 hours easy. Click here for details of threshold paces. |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 4th and final week of Phase 5 - Final marathon workouts. We'll do one pure threshold workout and one threshold and long run combination. All other runs during the week should be easy/rest/recovery runs.
Threshold pace workout
| Warm-up for 2-3 miles. |
| 20 minute tempo @ threshold pace |
| 5 minute rest |
| 2x10-12 minutes at threshold pace with 2 minute rest @ threshold pace with 2 minute rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-13 |
Threshold & long run with pace workout
| Warm-up for ~2 miles. |
| 3x2 miles at threshold pace with 2 minute rests |
| 10 miles or 1.5 hours easy |
| Total mileage 17-20 miles |
Phase 5 stuff
Details of specific workouts
can be found on the Phase 5 link.
Tentative plan
There will be two (2) hard sessions per week. The first workout is Tuesday December 5th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group hard sessions will be on Tuesday's and week-ends for 4 weeks.
| One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace) |
| The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles. |
4 weeks
to the marathon
Monday December 19th, 2005 to Sunday
December 25th, 2005
Phase 5 Week
3.
Latest news
12/21/05
| 25 days to the Chevron Houston Marathon! |
| Marathon pace workout this weekend. We'll meet at the Post Oak YMCA on Augusta at 5:00am. |
12/20/05
| 26 days to the Chevron Houston Marathon! |
12/16/05
| Long run (~20 miles week-end of December 17 & 18) |
| After this weekend, only 4 more weeks to the Chevron Houston Marathon! |
Workout objectives this week
| This is a maximum mile week. Maintain or increase weekly mileage to 100% of your planned peak weekly mileage (but no more than ~8% from last week. |
| One threshold workout consisting of: 4x10-12 minutes @ threshold pace with 2 minute rests. Click here for details of threshold paces. |
| Weekend workout will be a marathon pace run at lesser of 15 miles or 2 hours. |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 3rd week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one marathon pace run. All other runs during the week should be easy/rest/recovery runs.
Threshold pace workout
| Warm-up for 2-3 miles. |
| 4x10-12 minutes @ threshold pace with 2 minute rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-13 |
Marathon pace workout
| Warm-up for ~2 miles. |
| Marathon pace for 15 miles or 2 hours (whichever is shorter) |
| Cool-down for 2-3 miles |
| Total mileage 17-20 miles |
Phase 5 stuff
Details of specific workouts
can be found on the Phase 5 link.
Tentative plan
There will be two (2) hard sessions per week. The first workout is Tuesday December 5th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group hard sessions will be on Tuesday's and week-ends for 4 weeks.
| One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace) |
| The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles. |
5 weeks
to the marathon
Monday December 12th, 2005 to Sunday
December 18th, 2005
Phase 5 Week
2.
Latest news
12/11/05
| Congratulations to all who raced the 30K, SunMart 50K/50 Miler, Jingle Bell Run, & White Rock Marathon; I saw some of the results...let's here some race reports! |
| Only 5 more weeks to the Chevron Houston Marathon! Put another way, that's 35 days!!! |
| This Tuesday, we'll run easy (~10-12 miles); Thursday is speed-work. |
| Our 2nd work-out will be a 2.5 hour long run on the week-end. |
Workout objectives this week
| This is a maximum mile week. Increase weekly mileage to 100% of your planned peak weekly mileage (but no more than ~8% from last week. |
| One threshold workout consisting 20 minute tempo, 10 minutes easy, 20 minute tempo Click here for details of threshold paces. If you raced the 30K or SunMart last week, run easy on Tuesday and do this workout on Thursday. |
| Weekend workout will be lessor of ~20 miles or 2.5 hours |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 2nd week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one long run of 20 miles or 2.5 hours at an easy pace. All other runs during the week should be easy/rest/recovery runs.
Threshold pace workout
| Warm-up for 2-3 miles. |
| 20 minute tempo run at threshold pace |
| 10 minutes easy |
| 20 minute tempo run at threshold pace |
| Cool-down for 2-3 miles. |
| Total mileage = 11-14 |
Phase 5 stuff
Details of specific workouts
can be found on the Phase 5 link.
Tentative plan
There will be two (2) hard sessions per week. The first workout is Tuesday December 5th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group hard sessions will be on Tuesday's and week-ends for 4 weeks.
| One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace) |
| The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles. |
6 weeks
to the marathon
Monday December 5th, 2005 to Sunday
December 11th, 2005
Phase 5 Week
1.
Latest news
12/5/05
| Only 6 more weeks to the Chevron Houston Marathon! |
| Phase 4 - Interval workouts are over! |
| Our 2nd work-out will be on the week-end as it will be a lot of miles. |
| Runbayou email list (password protected) |
Workout objectives this week
| This is the week of the 30K (Sunday) and SunMart 50K/50 Miler (Saturday). |
| Decrease weekly mileage by ~5% from last week. At the end of this week, you should be at ~95% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run 57 miles this week. |
| One threshold workout consisting of 10x800s @ threshold pace with 30 second rests. Click here for details of threshold paces. |
| Second workout will be either a race or a TLT workout (tempo, long, tempo) a la Coach Jack! - see below |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 1st week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one of the following: race (see below) or 20 minute tempo, 1 hour easy, 20 minute tempo run. All other runs during the week should be easy/rest/recovery runs.
Threshold pace workout
| Warm-up for 2-3 miles. |
| 10x800 repeats at threshold pace with 30 second rests between work-bouts. |
| Cool-down for 2-3 miles. |
| Total mileage = 9-11 |
30K, 50K, or 50 Mile race OR Threshold workout
| Warm-up for 2-3 miles. |
| One (1) of the following: A) 30K in SugarLand B) SunMart 50K C) SunMart 50 Miler D) Threshold, Long, Threshold (TLT) run - 20 minute tempo at threshold pace, 1 hour easy, 20 minute tempo at threshold pace. |
| Cool-down for 2-3 miles |
Phase 5 stuff
Details of specific workouts
can be found on the Phase 5 link.
Tentative plan
There will be two (2) hard sessions per week. The first workout is Tuesday December 5th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group hard sessions will be on Tuesday's and week-ends for 4 weeks.
| One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace) |
| The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles. |
7 weeks
to the marathon
Monday November 28th, 2005 to Sunday
December 4th, 2005
Phase 4 Week
6.
Latest news
12/1/05
| If you've done the 2 speed-work sessions, you are essentially done with Phase 4. No more intervals...whoo hooo! |
| Take it easy the rest of the week. |
| Next week will be the first week of Phase 5 - Final preparation. Go ahead, and read up on it. |
11/28/05
| Only 7 more weeks to the Chevron Houston Marathon! |
| This is a maximum mileage week! |
Workout objectives this week
| Increase weekly mileage to your maximum planned weekly mileage (please don't increase it by more than ~7% from last week). At the end of this week, you should be at ~100% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run 60 miles this week. |
| One interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO2Max workout). |
| Second workout will be 6x1 miles @ threshold pace with 1:00 rests. Click here for details of interval and threshold paces. |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 5th week of Phase 4 - Interval workouts. We'll do one interval workout and one marathon pace run. All other runs during the week should be easy/rest/recovery runs.
Interval workout
| Warm-up for 2-3 miles. |
| 5x1200 @ interval pace w/5:00 active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
Threshold pace workout
| Warm-up for 2-3 miles. |
| 6x1 mile repeats at threshold pace with 1 minute rests between work-bouts. |
| Cool-down for 2-3 miles. |
| Total mileage = 10-12 |
Phase 4 stuff
Details of specific workouts
can be found on the Phase 4 link.
Tentative plan
There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace) |
| The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run. |
8 weeks to
the marathon
Monday November 21st 2005 to Sunday November 27th, 2005
Phase 4 Week
5.
Latest news
11/21/05
| Only 8 more weeks to the Chevron Houston Marathon! |
| Happy Thanksgiving - go ahead, make Thursday a rest day and take the day off! Of course, there is the Turkey Trot... |
| We'll be doing a marathon pace run this weekend (11/26/05 or 11/27/05); This will be in place of our normal threshold run. |
Workout objectives this week
| Increase weekly mileage by ~7% from last week. At the end of this week, you should be at ~97% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~58 miles this week. |
| One interval workout consisting of 5x1200 @ interval pace w/5:00 active recoveries (this is a VO2Max workout). (Click here for details of interval paces) |
| Second workout will be a marathon pace workout for ~12 miles or 1.5 hours (probably in place of your long slow distance run). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 5th week of Phase 4 - Interval workouts. We'll do one interval workout and one marathon pace run. All other runs during the week should be easy/rest/recovery runs.
Interval workout
| Warm-up for 2-3 miles. |
| 5x1200 @ interval pace w/5:00 active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
Marathon pace workout
| Warm-up for 2-3 miles. |
| ~12 miles or 1.5 hours at marathon pace threshold pace Note: This is a time to practice drinking during the race, taking a sports gel, and wearing all your marathon gear. |
| Cool-down for 2-3 miles. |
| Total mileage = 16-18 |
Phase 4 stuff
Details of specific workouts
can be found on the Phase 4 link.
Tentative plan
There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace) |
| The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run. |
9 weeks to marathon
Monday November 14th 2005 to Sunday November 20th, 2005
Latest news
11/16/05
Reminders - Train to recover
| The next three weeks will be tough. Run easy on your easy days. We'll be increasing weekly mileage and doing some pretty hard workouts. Running too fast on your easy days will increase your risk of injury. |
| Patience is the key. Ask yourself - Do you want to run fast in this great weather (because you can) OR, do you want to have a great marathon in January? |
11/13/05
| Only 9 more weeks to the Chevron Houston Marathon! |
| Congratulations to all who ran today in the 25K. It was hot and humid. I hope everyone learned what heat and humidity can do to your pace...I sure did! Results are at InsideTexasRunning.com |
Workout objectives this week
| Increase weekly mileage by ~8% from last week. At the end of this week, you should be at ~90% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~54 miles this week. |
| One interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO2Max workout). |
| Second workout will be 3x2 miles @ threshold pace w/2:00 rests. (Click here for details of interval and threshold paces). |
| Easy runs to make up the rest of your weekly mileage plus 1 LSD. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 4th week of Phase 4 - Interval workouts. We'll do one interval workout and one threshold run. All other runs during the week should be easy/rest/recovery runs.
Interval workout
| Warm-up for 2-3 miles. |
| 6x1000-1200 @ interval pace w/4:00 active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 3x2 mile repeats with 2:00 rests at threshold pace |
| Cool-down for 2-3 miles. |
| Total mileage = 10-12 |
Phase 4 stuff
Details of specific workouts
can be found on the Phase 4 link.
Tentative plan
There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace) |
| The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run. |
10 weeks to marathon
Monday November 7th 2005 to Sunday November 13th, 2005
Latest news
11/9/05
| Good luck to all racing this weekend! |
| Notice the new look of Runbayou. Please let me know what you think. |
| The Mileage & phase chart has been combined with the Training Calendar. Click Mileage & workouts to check it out. |
11/4/05
| After Sunday, only 10 more weeks to the Chevron Houston Marathon! |
| The 25K race is this Sunday. Are you in? |
| If you are not racing the 25K but want to get in a hard long run this week-end, try the Tempo Special (see below for details). You might even try it during the 25K. |
Workout objectives this week
| This is the week of the 25K! |
| Decrease weekly mileage by ~9% from last week. At the end of this week, you should be at ~83% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~50 miles this week. |
| One interval workout consisting of 8x800 @ interval pace w/3:00 active recoveries (this is a VO2Max workout) |
| 2nd workout is either: The 25K race on Sunday OR a 30 minute tempo run @ slightly slower than threshold pace on Thursday OR the Tempo Special - a threshold pace run during your long run on the weekend if you don't do the 30 minute tempo run Click here for details of interval and threshold paces. |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 3rd week of Phase 4 - Interval workouts. We'll do one interval workout and one tempo run. All other runs during the week should be easy/rest/recovery runs.
Interval workout
| Warm-up for 2-3 miles. |
| 8x800 @ interval pace w/~3:00 active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 30 minute tempo run at slightly slower than threshold pace |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
OR
| Warm-up for 1/3 of your total long run. |
| 1/3 of your total long run at slightly slower than threshold pace. |
| Cool-down for 1/3/ of your total long run. |
| Total mileage = your long run mileage (~33% of your total weekly mileage) For example: If you are going to run a total of 45 miles this week, your long run might be ~15 miles. Warm-up for 5 miles, run 5 miles at slightly below threshold pace (See Jack Daniels' Running Formula for details), cool-down for 5 miles. |
Phase 4 stuff
Details of specific workouts
can be found on the Phase 4 link.
Tentative plan
There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace) |
| The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run. |
11 weeks
to Marathon
Monday October 31st 2005 to Sunday November 6th, 2005
Latest news
10/31/05
| Happy Halloween; 11 weeks to the Houston Marathon. |
Workout objectives this week
| Increase weekly mileage by ~7% from last week. At the end of this week, you should be at ~92% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~55 miles this week. |
| One interval workout consisting of 4x1200 @ interval pace w/5:00 active
recoveries (this is a VO2Max workout); Second workout will be 4x1
mile @ threshold pace w/1:00 rests plus 3x1000 w/1:00 rests (also at threshold
pace). (Click here for details of interval and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 2nd week of Phase 4 - Interval workouts. We'll do one interval workout and one threshold workout. All other runs during the week should be easy/rest/recovery runs.
Interval workout
| Warm-up for 2-3 miles. |
| 4x1200 @ interval pace w/~5:00 active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 4x1 mile repeats w/1:00 rests plus 3x1000 repeats w/1:00 rests; at threshold pace |
| Cool-down for 2-3 miles. |
| Total mileage = 10-12 |
Phase 4 stuff
Details of specific workouts
can be found on the Phase 4 link.
Tentative plan
There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace) |
| The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run. |
12
weeks to Marathon
Monday October 24th 2005 to Sunday October 30th, 2005
Latest news
10/27/05
| Congratulations to the White Sox. We made it to the World Series, the games were awesome, and Houston did itself proud. Hey....I LIVE FOR THIS!!!!! |
| The workout this Sunday will start at 5:45am (don't forget Daylight Savings Time...we get to sleep in an hour). Here is the plan: Start at 5:45am from the Memorial Park Tennis Center; warm-up for 2 miles (out 1 mile and back); 3 mile tempo run (1 loop around the park); out short with the BCRR folks through River Oaks; At Memorial and Shepherd on Buffalo Bayou, we'll do the 3x1 mile repeats w/1 minute rests; Cool-down for 2.5 miles back to Memorial Park. Total mileage is 18. |
10/24/05
| The Astros are down 0-2 and have the Sox right where they want 'em. Hey, this is BASEBALL! |
| Tuesday will be our first interval workout. See below for details. |
| The Lactate Threshold workout will be a weekend workout as it involves running 18-20 miles. I'll be running on Sunday morning and will start at 6:00am from the Memorial Park Tennis Center. |
| Thursday will be an easy day with strides. |
Workout objectives this week
| Decrease weekly mileage by ~5% from last week. At the end of this week, you should be at ~85% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~53 miles this week. |
| One interval workout consisting of 6x1000-1200 @ interval pace w/~4:00
active recoveries (this is a VO2Max workout); Second workout (on the weekend) will be a 3 mile tempo @ threshold pace
then, 1 hour easy, then 3x1 mile @ threshold pace w/1 minute rests. (Click here for details of interval and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our 1st week of Phase 4 - Interval workouts. We'll do one interval workout one tempo run. All other runs during the week should be easy/rest/recovery runs.
Interval workout
| Warm-up for 2-3 miles. |
| 6x1000-1200 @ interval pace w/~4:00 active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 3 mile tempo run at threshold pace, 1 hour easy, 3x1 miles at threshold pace with 1 minute recoveries. |
| Cool-down for 2-3 miles. |
| Total mileage = 18-20 |
Phase 4 stuff
Details of specific workouts
can be found on the Phase 4 link.
Tentative plan
There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace) |
| The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run. |
13
weeks to Marathon
Monday October 17th 2005 to Sunday October 23rd, 2005
Latest news
10/21/05
| Go Astros!!!!! |
| Enjoy your long run this weekend |
10/17/05
| Send me your 20K race reports (i.e., overall time, splits, how you felt, etc. etc.). |
| This is the last week of Phase three. Enjoy it 'cause Phase 4 is a killer! Click here for details. |
| 13 weeks to the Houston Marathon! |
Workout objectives this week
| Increase weekly mileage by ~8% from last week. At the end of this week, you should be at ~90% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~54 miles this week. |
| If you raced the 10 Miler and the 20K, then this is a recovery week.
You'll do one repetition session. If you did not race both of the above races, you'll do a repetition session and a threshold pace run. (Click here for details of repetition and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our sixth week of Phase 3 - Repetition workouts. We'll do the same repetition workout as last week, increase our mileage a bit and do mile repeats in our second workout. All other runs during the week should be easy/rest/recovery runs.
Repetition workout
| Warm-up for 2-3 miles. |
| 18-20x200 work-bouts with full recoveries (run at repetition pace). |
| Cool-down for 2-3 miles. |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 25 minute tempo run at ~5 seconds per mile slower than threshold pace. |
| Cool-down for 2-3 miles. |
Phase 3 stuff
Details of specific workouts
can be found on the Phase 3 link.
Tentative plan
There will be two (2) speed sessions per week. The first speed workout is Tuesday September 13th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.
| We'll warm-up with an easy run around the Memorial Park trail (~3 miles) |
| One speed session per week will focus on repetition pace drills (200-400 meter repeats at faster than 5K race pace) and the second speed session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.). |
| Cool-down will be 2-3 miles in the park depending on your work schedule. |
Total miles = 8-10.
14
weeks to marathon
Monday October 10th 2005 to Sunday October 16th, 2005
Latest news
10/14/05
| Phase 5 and Taper week workouts are completed; check 'em out. |
| Good luck to everyone in the 20K Championship race on Sunday; weather should be good. |
10/9/05
| 14 weeks to the Chevron Houston Marathon! |
| The 20K race is next Sunday. |
| The cold front brought us wonderful long run weather this weekend. |
Workout objectives this week
| Decrease weekly mileage by ~5-6% from last week. At the end of this week, you should be at ~83% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~50 miles this week. |
| One repetition session and either the 20K race OR a threshold pace run (Click here for details of repetition and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our fifth week of Phase 3 - Repetition workouts. We'll do the same
repetition workout as last week, decrease our mileage a bit and race on Sunday
Note: If you're not racing the 20K on Sunday, do a 25 minute tempo run on
Thursday. All other runs during the week should be easy/rest/recovery runs.
Repetition workout
| Warm-up for 2-3 miles. |
| 6x200 and 6x400 work-bouts with full recoveries (run at repetition pace). |
| Cool-down for 2-3 miles. |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 25 minute tempo run at slightly slower (~5 seconds per mile) than your threshold pace. |
| Cool-down for 2-3 miles. |
15
weeks to marathon
Monday October 3rd 2005 to Sunday October 9th, 2005
10/5/05
| Added a training calendar to make your planning easier. Check it out at
Training Calendar Note: October and November are complete. |
10/4/05
| 15 more weeks to the Houston marathon! |
| Congratulations to all who ran the Space City 10 Miler on Sunday. Send me your race reports (i.e., overall time, splits, how you felt, etc. etc.). |
Workout objectives this week
| Increase weekly mileage by ~6% from last week. At the end of this week, you should be at ~88% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~53 miles this week. |
| One repetition session and a threshold pace run (Click here for details of repetition and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workout specifics
This is our fourth week of Phase 3 - Repetition workouts. We'll do the same repetition workout as last week, increase our mileage a bit and do mile repeats in our second workout. All other runs during the week should be easy/rest/recovery runs.
Repetition workout
| Warm-up for 2-3 miles. |
| 6x200 and 6x400 work-bouts with full recoveries (run at repetition pace). |
| Cool-down for 2-3 miles. |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 5x1 mile repeats at threshold pace. |
| Cool-down for 2-3 miles. |
16
weeks to marathon
Monday September 26th 2005 to Sunday October 2nd, 2005
Latest news
9/27/05
| In the heat and humidity, 12 brave souls hit the track this morning...as they say in the old country; Outstanding! |
| If you're running the 10 Miler this Sunday, then Thursday's workout will be an easy run. If you're not doing the 10 Miler then you have a 25 minute tempo run, in the heat, before the cold front hits. Still time to rethink racing huh? |
| My 2003 Mazda 6 was SOLD. |
9/26/05
| Hurricane Rita didn't hit us as bad as it could have...I hope everyone fared well. |
| 16 weeks to the Marathon!!! |
| The Space City 10 Miler is this Sunday October 2nd. If you will be running it, plan your workout accordingly. |
| 16 weeks until the Chevron Houston Marathon; it's now $80 to register. Get on it or you'll pay more later! (see Houston Marathon for details). |
| Group speed-work on Tuesday morning 9/27/05 at the Memorial Park Tennis Center at 4:45am. |
Workout objectives this week
| Decrease weekly mileage by ~3-4% from last week if you are racing the 10 miler. At the end of this week, you should be at ~83% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~50 miles this week. |
| One repetition session and a threshold pace run (if you're not doing the
10 miler) (Click here for details of repetition and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! A 10 mile race this week is going to take it out of you. |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workouts
This is our third week of Phase 3 - Repetition workouts (see below). All other runs during the week should be easy/rest/recovery runs.
Repetition workout
| Warm-up for 2-3 miles. |
| 6x200 and 6x400 work-bouts with full recoveries (run at repetition pace). |
| Cool-down for 2-3 miles. |
Space City 10 Miler
| Remember your goal? It's the marathon. |
| Use the 10 miler to practice your race strategy for the marathon (e.g., negative split running, drinking on the run, appropriate energy gel/meal/food, shoes, clothes, etc. etc.). |
Lactate threshold workout (if you're not doing the 10 miler)
| Warm-up for 2-3 miles. |
| 25 minute tempo run (run at threshold pace). |
| Cool-down for 2-3 miles. |
17
weeks to marathon
Monday September 19th 2005 to Sunday September 25th, 2005
Latest information
| Buy my 2003 Mazda 6s Sports Sedan. |
| Get on the runbayou email list - Write to chiptyme@runbayou.com |
9/21/05
| Yes, we will be running on Thursday September 22, 2005. |
9/20/05
| Our 2nd repetition workout was this morning (4x200; 5x400; 4x200) |
| Thursday's workout (9/22/05) will be 5x1 miles with 1:00 rests. NOTE: If your mileage is less 50 miles per week, I'd suggest 4x1 mile repeats or 5x1200s. |
9/18/05
| 17 weeks until the Chevron Houston Marathon; it's now $80 to register. Get on it or you'll pay more later! (see Houston Marathon for details). |
| Group speed-work on Tuesday morning 9/20/05 at the Memorial Park Tennis Center at 4:45am. |
| The Space City 10 Miler is October 2nd. |
Workout objectives this week
| Increase weekly mileage by ~8.5% from last week. At the end of this week, you should be at ~85% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~51 miles this week. |
| One repetition session this week and one threshold pace run this week (Click here for details of repetition and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! Our mileage dropped last week but this week, we are increasing our mileage and the speed-work will be just a bit more difficult. |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workouts
This is our second week of Phase 3 - Repetition workouts. We'll add an extra 200 at the beginning and end of our workout and increase our mileage this week by ~8.5% to about 85% of peak weekly mileage. All other runs during the week should be easy/rest/recovery runs.
Repetition workout
| Warm-up for 2-3 miles. |
| 4x200, 5x400, 4x200 work-bouts with full recoveries (run at repetition pace). |
| Cool-down for 2-3 miles. |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 5x1 mile repeats with 1 minute rests (run at threshold pace). |
| Cool-down for 2-3 miles. |
Objectives of Phase 3
| Increase or maintain turnover at ~180 steps per minute. |
| Continue to improve running technique and form. |
| Prepare you for intervals in Phase 4. |
18
weeks to marathon
Monday September 12th 2005 to Sunday September 18th, 2005
Latest information
9/15/05
| Check out the new philosophy information Optimal Progress. |
| Good luck to those running in the cross country relay (4x2 miles) on Saturday. Race starts at 5pm at Buffalo Bayou Park (where we did our hill-bounding). Details on the Tornados website. |
| Conditions for this morning's 20 minute tempo run were typical Houston in September...warm and humid. |
9/13/05
| Phase 3 repetition speed work officially began this morning at the Memorial Park track. |
| Your hamstrings will be sore; please run easy in your runs this week; don't forget to back off the mileage too. |
| A 20 minute tempo run on the MP loop is scheduled for Thursday. |
9/11/05
Phase 3 workouts start Tuesday morning 9/13/05 at the Memorial Park Tennis Center at 4:45am. Join us for some 200s and 400s on the track...fun, fun, fun!
9/9/05
| 18 weeks until the Chevron Houston Marathon; it's $70 if you register by 9/12/05 (either on-line or at the Marathon sign-up party; $80 starting 9/13/05 (see Houston Marathon for details). |
| Phase 3 workouts start Tuesday morning 9/13/05 at the Memorial Park Tennis Center at 4:45am. |
| BearKat Bash at Klein High School this Saturday. Race starts at 7:00am (16715 Stuebner Airline Dr.) |
Workout objectives this week
| Decrease weekly mileage by ~5% from last week. At the end of this week,
you should be at ~78% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60
miles, then run ~47 miles this week. Remember: Train to recover. We're doing two new hard workouts this week. It's a new stress on you so please decrease your mileage. |
| One repetition session this week and one threshold pace run this week (Click here for details of repetition and threshold paces). |
| Easy runs to make up the rest of your weekly mileage. |
| Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details. |
Workouts
Remember, this is our first week of Phase 3 - Repetition workouts. This is a new type of stress on our bodies. Please decrease your mileage this week by ~5% to about 78% of your peak weekly mileage. All other runs during the week should be easy/rest/recovery runs.
Repetition workout
| Warm-up for 2-3 miles. |
| 3x200, 5x400, 3x200 work-bouts with full recoveries (run at repetition pace). |
| Cool-down for 2-3 miles. |
Lactate threshold workout
| Warm-up for 2-3 miles. |
| 20 minute tempo run (run at threshold pace). |
| Cool-down for 2-3 miles. |
Objectives of Phase 3
| Increase or maintain turnover at ~180 steps per minute. |
| Continue to improve running technique and form. |
| Prepare you for intervals in Phase 4. |
19
weeks to marathon
Monday September 5th 2005 to Sunday September 11th, 2005
Latest information
9/8/05
| Simon Brabo was the winner of the most consistent 4x1 mile repeats. His variance over the 4 miles was only 1.69 seconds....excellent pacing by any standard. For his efforts, he wins one (1) free month of the Runbayou program. Congratulations Simon!!!! |
| Hard workouts for Phase 2 are over; easy running until next week...unless you're racing the BearKat Bash this Saturday (5K and 10K) |
| Next week is Phase 3 - Repetition workouts...200s & 400s on Tuesdays and threshold pace workouts on Thursdays. |
| Good crowd at Memorial Park this morning for the 4x1 mile repeats; More than half of us ran our last mile faster than our first mile...as they say in the old country, "...that was a good one doncha know..." |
| I'm waiting for splits results to determine today's workout winner (most consistent splits); Come on, don't be shy, send those emails to: chiptyme@runbayou.com |
9/6/05
| This morning was the last hill bounding session; 15 folks bounding/springing/prancing... |
| Thursday's workout is a 4x1 mile repeat with 1 minute recoveries; we'll start at the Memorial Park Tennis Center, do a 3 mile warm-up, then the 4x1s with 1 minute active recoveries (easy jogging), then a 2-3 mile cool-down. |
| Thursday morning - Know your threshold pace. This can be determined by your VDOT. Or you can run ~25 seconds per mile slower than what you could race a 5K. |
| The Runbayou marathon strategy is to run a negative split (2nd half faster than the 1st half). To practice this, our objectives of Thursday's workout are: a) run consistent mile splits at threshold pace, b) run the last mile faster than the first mile. |
9/4/05
| 19 weeks to the Houston Marathon! |
| The last Hill bounding session is Tuesday morning 4:45am at the Memorial Park tennis center. Thursday will be 4x1 mile repeats. |
|
VDOT time - The League Play Grill 5K is over. It was ~3.0 miles. Small race but flat with only a couple of tough turns/curb jumping ;) |
|
Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land. |
|
The Phase 3 schedule is up for those of you looking ahead. |
| My 2003 Mazda 6S is still for sale...and there are pictures! - Click here |
Workout objectives this week
| Increase your weekly mileage by ~6% from last week. This week, you should
run ~82% of your peak weekly mileage (i.e., if your peak weekly mileage is 60
miles, then run ~49 miles this week. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent! |
| One (1) hill bounding session this week; our wind sprints will be the
same as last week Note: Wind sprints are rapid leg turnover runs for ~50-75 meters; speed is not necessarily the object; run with rapid turnover and perfect form! The second session is a 4x1 mile repeat session at threshold pace (Click here for details of threshold pace workouts). |
| Easy runs to make up the rest of your weekly mileage. |
| Include a few strides (4-6) during two of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. See Phase 2 workouts for details. |
Workouts
Remember, building strength in your ankles and quads induces stress on your body. Adding the 4x1 mile repeats will induce more stress...especially since this is our first speed work session. Finally, we're increasing our weekly mileage by ~6%. All other runs during the week should be easy/rest/recovery runs.
Hill bounding workout
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details |
| Cool-down for 2-3 miles |
| Read Phase 2 for more details. |
4x1 mile repeat
| Warm-up for 2-3 miles |
| 4x1 mile repeats at threshold pace with 1 minute rests via active recoveries
(easy jogging) Click here for threshold pace details |
| Cool-down for 2-3 miles |
Objectives of Phase 2
| Prepare you for speed work in Phase 3 by building strength in your ankles and quadriceps |
| Work on technique - hips forward, quads parallel to ground |
20
weeks to marathon
Monday August 29th 2005 to Sunday September 4th, 2005
Latest information
9/1/05
| Only 1 more hill bounding session left...whooo hooo!!! |
| There were 15 folks were out there this morning!!! |
| Next week will be: hill bounding on Tuesday & 4x1 mile repeats on Thursday; Memorial Park at 4:45am. |
|
VDOT time - There's a 5K race on Sunday September 4th @ 7:30am. It's called the League Play Grill Semi-Annual 5K Run and benefits the Houston Habitat for Humanity. $10 gets you registered. Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land. |
| My 2003 Mazda 6S is still for sale...and there are pictures! - Click here |
8/30/05
| 14 hill bounding runners this morning at 4:45am; another solid effort. |
| Only 2 more hill bounding sessions...then let the speed-work begin. |
| Overview of the next 2 weeks: 9/1/05 and 9/6/05 - Hill bounding; 9/8/05 - 4x1 mile repeats at Memorial Park. |
| See you this Thursday morning. |
| The car is still for sale...and there are pictures! - Click here |
8/29/05
| My car is for sale; click here for details. |
| Hill bounding tomorrow, Tuesday August 30, 2005 at 4:45am at the Memorial Park Tennis Center. |
| This week we increase our mileage by ~7% from last week. Your weekly mileage should be ~77% of your planned peak weekly mileage. |
| 20 more weeks to the to the Houston Marathon! |
|
There's a 5K race on Sunday September 4th @ 7:30am. It's called the League Play Grill Semi-Annual 5K Run and benefits the Houston Habitat for Humanity. $10 gets you registered. |
| Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land. |
| The BearKat Bash is September 10th at Klein HS (5K and 10K races). |
| These are excellent races to gauge your fitness and calculate your VDOT. |
Phase 2 - Hill bounding stuff
| This is the fifth week of six weeks of Phase 2 Hill
training! The 9th hill bounding workout is Tuesday August 30, 2005 at 4:45am at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place. |
Workout objectives this week
| Increase your weekly mileage by ~7% from last week. This week, you should
run ~77% of your peak weekly mileage. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent! |
| Two (2) hill bounding sessions this week; our wind sprints will be the
same as last week Note: Wind sprints are rapid leg turnover runs for ~50-75 meters; speed is not necessarily the object; run with rapid turnover and perfect form! |
| Easy runs to make up the rest of your weekly mileage |
| Include a few strides (4-6) during two of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. See Phase 2 workouts for details. |
Workouts
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details |
| Cool-down for 2-3 miles |
| Read Phase 2 for more details. |
Remember, building strength in your ankles and quads induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, be patient, you'll get to run fast in a few weeks.
21
weeks to marathon
Monday August 22nd 2005 to Sunday August 28th, 2005
Latest information
8/25/05
|
12 of us suffered through the hill bounding workout this morning. It was hot and humid with no breeze on the bayou. Only three hill bounding sessions to go!!! |
|
There's a 5K race on September 4th. It's called the League Play Grill Semi-Annual 5K Run and benefits the Houston Habitat for Humanity. $10 gets you registered. |
|
Til next Tuesday, run easy and have a fun long run this weekend. |
8/24/05
| Don't forget to set your alarm for hill bounding tomorrow morning at 4:45am. |
| We start Phase 3 in just over 2 weeks (9/12/2005). It's time to begin adding a few strides to our easy day runs. May I suggest 3-4 near the end of your long run this week-end. |
| Strides are 20-30 second increases in speed near the end of our runs. See Training paces on the Optimal Stress page for details. |
8/23/05
| |
| There are only 4 more hill bounding sessions left in Phase 2...whooo hoooo!!! |
| Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land. |
| The BearKat Bash is September 10th at Klein HS (5K and 10K races). |
| These are excellent races to gauge your fitness and calculate your VDOT. |
8/22/05
| Hill bounding tomorrow, Tuesday August 23, 2005 at 4:45am at the Memorial Park Tennis Center. |
| This is the 4th week of Phase 2. |
| Don't forget, this week we decrease our mileage by ~5% from last week...let your body recover a bit. Your weekly mileage should be ~71% of your planned peak weekly mileage. |
| 21 more weeks to the to the Houston Marathon! |
| The Program Mileage and Phase Chart has been changed to reflect the number of weeks until the Houston Marathon. |
Phase 2 - Hill bounding stuff
| This is the fourth week of six weeks of Phase 2 Hill
training! The 7th hill bounding workout is Tuesday August 23, 2005 at 4:45am at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place. |
Workout objectives this week
| Decrease your weekly mileage by ~5% from last week. This week, you should
run ~71% of your peak weekly mileage. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent! |
| Two (2) hill bounding sessions this week; our wind sprints will be the
same as last week Note: Wind sprints are rapid leg turnover runs for ~50-75 meters; speed is not necessarily the object; run with rapid turnover and perfect form! |
| Easy runs to make up the rest of your weekly mileage |
| You might include a few strides (4-6) during one of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. See Phase 2 workouts for details. |
Workouts
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details |
| Cool-down for 2-3 miles |
| Read Phase 2 for more details. |
22
weeks to marathon
Monday August 15th 2005 to Sunday August 21st, 2005
Latest information
8/18/05
| 15 runners did the hill bounding this morning. It was hot and humid but we
prevailed! This completed our 6th hill bounding session. In the next 3 weeks, we'll do 5 more hill sessions and finish up Phase 2 with 4x1 mile repeats at threshold pace (see week 6 in phase 2 for details). |
| Many will ask what pace to do the mile repeats. My answer is to go by your VDOT. If you don't know yours, run a 5K in the next couple of weeks; then use the VDOT Calculator (Read Coach Daniels's Running Formula for full details). |
| The Space City 10 miler is on Sunday October 2nd. If you are focusing on the Houston Marathon and not doing any other marathons until then, this will be a good race to gauge your fitness level and tweak your training intensities accordingly. |
| Until next Tuesday, please run easy. Rest, recover, and be ready for the hills. |
| Reminder: Finish up this week at ~75% of your planned peak weekly mileage; Your long run should be no more than ~30% of your total mileage for the week |
8/16/05 - 18 runners on the hills. Excellent!!!!!
8/13/05 - New optimal rest and recovery information.
Phase 2 - Hill bounding stuff
| This is the third of six weeks of Phase 2 Hill
training! The fifth hill bounding workout is Tuesday August 16, 2005 at 4:45am at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place. |
Workout objectives this week
| Increase your weekly mileage by ~6% from last week. This week, you should
run ~75% of your peak weekly mileage. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent! |
| Two (2) hill bounding sessions this week; our wind sprints will be a bit longer these next 2 weeks |
| Easy runs to make up the rest of your weekly mileage |
23
weeks to marathon
Monday August 8th 2005 to Sunday August 14th, 2005
Latest information
8/11/05
| 18 runners did the 4th hill bounding session this morning. Excellent work and a stout effort!!! |
| John Soul has updated the VDOT Calculator; check it out. |
8/9/05
| This morning was the 3rd hill bounding session of the program; 17 folks were out there at 4:45am. Nice job everyone!!! |
| For those of you counting, here is where we're at: Week 2 of Phase 2 of the Runbayou program; Review Phase 2 for details 23 weeks until the Houston Marathon |
| Remember, hill workouts are stressful. If you need to increase your
mileage, please do so by no more than ~7% from last week. By the end of the
week, expect to be at ~70% of your peak weekly mileage. This is only a
guide...no worries if you're not there yet....there is plenty of time! EXAMPLE: if peak weekly mileage will be ~60 miles per week, you should be at ~42 miles this week. Look at the trend on the graph in the Program for a visual representation. |
8/8/05
| I've modified the mileage graph on the Program
link to account for the four (4) races leading up to the marathon. The races
noted on the graph are: 10 miler, 20K, 25K, 30K, and of course the marathon Note: The 30K and Sun Mart ultra (50K or 50 miles) are the same weekend...pick your poison |
| I've also added workouts for Phase 3 (repetition drills) for those of you who like to look ahead. |
| Slight (~6%) increase in mileage this week...if your body feels like it. |
Phase 2 - Hill bounding stuff
| This is the second of six weeks of Phase 2 Hill
training! Stay patient and focus on form and strength building |
| The third hill bounding workout is Tuesday August 9, 2005 at 4:45am at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place. |
Workout objectives this week
| Increase your weekly mileage by ~6% from last week. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent! |
| Two (2) hill bounding sessions this week |
| Easy runs to make up the rest of your weekly mileage |
Workouts
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details |
| Cool-down for 2-3 miles |
| Read Phase 2 for more details. |
Remember, building strength in your ankles and quads induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, be patient, you'll get to run fast soon.
24
weeks to marathon
Monday August 1st 2005 to Sunday August 7th, 2005
Latest information
8/5/05
Look at the
Phase two weekly
schedule to get an idea of your weekly mileage during Phase 2. You can also look
at the graph on the Program link to get a relative
idea of your weekly mileage.
8/4/05
18 folks did the hill bounding workout on Buffalo Bayou (up from 14 on
Tuesday).
8/2/05
14 folks did the hill bounding workout on Buffalo Bayou. We met at the
tennis center at Memorial Park and ran to Buffalo Bayou (Memorial and Shepherd)
for the hill bounding.
8/1/05
Check out the VDOT Calculator to calculate your VDOT
and determine your training paces (Formula by Coach Jack Daniels, Ph.D., JAVA
script by John Soul). Please read the Important Notes on
VDOT calculation and training paces.
Phase 2 - Hill bounding stuff
| This is the first week of Phase 2 - Hill training! |
| Phase 2 lasts 6 weeks; be patient; focus on form and strength building |
| The first hill bounding workout is Tuesday August 2, 2005 at 4:45am. The first hill bounding session will start at the Memorial Park tennis center. Yep, it's early in the morning...be there! |
| Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place. |
Workout objectives this week
| Decrease your weekly mileage by ~6% from last week. Remember: This is the first week of hill bounding...it's gonna be stressful! |
| Two (2) hill bounding sessions this week |
| Easy runs to make up the rest of your weekly mileage |
Workouts
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details |
| Cool-down for 2-3 miles |
| Read Phase 2 for more details. |
Remember, building strength in your ankles and quads induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, be patient, you'll get to run fast soon.
Objectives of Phase 2
| Prepare you for speed work in Phase 3 by building strength in your ankles and quadriceps |
| Work on technique - hips forward |
25
weeks to marathon
Monday July 25th 2005 to Sunday July 31st, 2005
Latest information
| This is the last week of Phase one; next week we begin Phase two...hill training! |
| Tuesday August 2, 2005 at 4:45am. The first hill bounding session will start at the Memorial Park tennis center. Yep, it's early in the morning...be there! |
Objectives this week
Increase your weekly mileage by ~10% from last week. For example, if you ran 33 miles last week, run 36.3 miles this week.
Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days
this week.
Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, there's no need for speed....yet.
Objectives of Phase 1
| Build to ~70% of peak weekly mileage by the end of Phase 1. Again, if 50 miles/week is your goal, then by the last week of Phase 1 (July 25-31), you'll run ~35 miles. |
| The general idea is to have a good mileage base before you start the hills, speed, and threshold training |
26
weeks to marathon
Monday July 18th 2005 to Sunday July 24th, 2005
Latest information
Runbayou.com was live on Monday July 18, 2005. There were over 100 hits on
the first day!
Next week will be the last week of Phase 1.
Tuesday August 2, 2005 will be the first hill bounding session. 5:00am at the
Memorial Park tennis center...be there!
Objectives this week
Increase your weekly mileage by ~10% from two weeks ago. For example, if you ran 30 miles two weeks ago, run 33 miles this week.
Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days
this week.
Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, there's no need for speed....yet.
We're 25 weeks from the marathon. Be patient. You'll have your speed by January...when you need it
27
weeks to marathon
Monday July 11th 2005 to Sunday July 17th, 2005
Objectives this week
Increase your weekly mileage by ~10% from two weeks. For example, if you ran 22 miles two weeks ago and last week ran ~20.5 miles, this week run ~24 miles.
Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days
this week.
Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, there's no need for speed....yet.
We're 27 weeks from the marathon. Be patient. You'll have your speed by January...when you need it
28
weeks to marathon
Monday July 4th 2005 to Sunday July 10th, 2005
Objectives this week
Decrease your weekly mileage by ~6-7% from last week. For example, if you ran 22 miles last week, run ~20.5 miles this week
Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days
this week.
Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, there's no need for speed....yet.
We're 28 weeks from the marathon. Be patient. You'll have your speed by January...when you need it
29
weeks to marathon
Monday June 27, 2005 to Sunday July 3rd, 2005
Objectives this week
Increase your weekly mileage by 10% from last week. For example, if you ran 20 miles last week, run 22 miles this week
Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days
this week.
Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, there's no need for speed....yet.
We're 29 weeks from the marathon. Be patient. You'll have your speed by January...when you need it
30
weeks to marathon
Monday June 20, 2005 to Sunday June 26th, 2005
Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days
this week.
Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. We're 30 weeks from the marathon.
Be patient. You'll have your speed by January...when you need it
Objectives
| You should be at ~50% of your peak weekly mileage by the end of the week. In other words, if you plan to peak at 50 miles per week, then you should finish this week with a total of at least 25 miles. |
| Build to ~70% of peak weekly mileage by Phase 2 (first week of August). Again, if 50 miles/week is your goal, then by the last week of Phase 1, you'll run at least 35 miles. |
|
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webmaster@runbayou.com with
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