Saturday Runs: Meet at Evergreen West Sign @ 7:30
Distance: anywhere between 6 miles and up (or as far or short as you want to go)
Running Website: http://running.competitor.com/
If you are just starting out with your running resume...this website will help you get started.
Marathon and Half Marathon Workouts
Half Marathon Training
Novice
*There are several different plans here that you can choose to do. They very from beginner to advanced runners. Pick the plan that works the best for you and let the fun begin!!
Mon Tues Wed Thurs Fri Sat Sun
1. 3 m 2 m rest 3 m rest 4 m X train
2. 3 m 2 m rest 3 m rest 4 m X train
3. 3.5 m 2 m rest 3.5 m rest 5 m X train
4. 3.5 m 2 m rest 3.5 m rest 6 m X train
5. 4 m 2 m rest 4 m rest 6 m X train
6. 4 m 2 m rest 4 m rest 7 m X train
7. 4.5 m 3 m rest 4.5 m rest 8 m X train
8. 4.5 m 3 m rest 4.5 m rest 8 m X train
9. 5 m 3 m rest 5 m rest 9 m X train
10. 5 m 3 m rest 5 m rest 10 m X train
11. 5 m 3 m rest 5 m rest 11 m X train
12. 4 m 3 m rest 2 m rest Half Marath
*X Train= Cross training (doing something other than running ie. biking, walking swimming, etc
*Before doing this workout, you should have a "base". A base is being able to run 3 miles, 3 times a week without getting too tired.
Novice
*There are several different plans here that you can choose to do. They very from beginner to advanced runners. Pick the plan that works the best for you and let the fun begin!!
Mon Tues Wed Thurs Fri Sat Sun
1. 3 m 2 m rest 3 m rest 4 m X train
2. 3 m 2 m rest 3 m rest 4 m X train
3. 3.5 m 2 m rest 3.5 m rest 5 m X train
4. 3.5 m 2 m rest 3.5 m rest 6 m X train
5. 4 m 2 m rest 4 m rest 6 m X train
6. 4 m 2 m rest 4 m rest 7 m X train
7. 4.5 m 3 m rest 4.5 m rest 8 m X train
8. 4.5 m 3 m rest 4.5 m rest 8 m X train
9. 5 m 3 m rest 5 m rest 9 m X train
10. 5 m 3 m rest 5 m rest 10 m X train
11. 5 m 3 m rest 5 m rest 11 m X train
12. 4 m 3 m rest 2 m rest Half Marath
*X Train= Cross training (doing something other than running ie. biking, walking swimming, etc
*Before doing this workout, you should have a "base". A base is being able to run 3 miles, 3 times a week without getting too tired.
Marathon Training Guide- Hal Higdon's Intermediate I
Mon Tues Wed Thurs Fri Sat Sun Total miles for week
1. 3 mile 5 mile rest 5 mile rest 8 mile rest 21
2. 3 mile 5 mile rest 5 mile rest 9 mile rest 22
3. 3 mile 5 mile rest 5 mile rest 9 mile rest 22
4. 3 mile 6 mile rest 6 mile rest 11 mile rest 26
5. 3 mile 6 mile rest 6 mile rest 12 mile rest 27
6. 3 mile 5 mile rest 6 mile rest 12 mile rest 26
7. 4 mile 7 mile rest 7 mile rest 14 mile rest 32
8. 4 mile 7 mile rest 7 mile rest 15 mile rest 33
9. 4 mile 5 mile rest 7 mile rest 14 mile rest 30
10. 4 mile 8 mile rest 8 mile rest 17 mile rest 37
11. 5 mile 8 mile rest 8 mile rest 18 mile rest 39
12. 5 mile 5 mile rest 8 mile rest 16 mile rest 34
13. 5 mile 8 mile rest 5 mile rest 20 mile rest 38
14. 5 mile 5 mile rest 8 mile rest 16 mile rest 34
15. 5 mile 8 mile rest 5 mile rest 20 mile rest 38
16. 5 mile 6 mile rest 5 mile rest 12 mile rest 28
17. 4 mile 5 mile rest 4 mile rest 8 mile rest 21
18. 3 mile 4 mile rest rest rest 2 mile Marathon 35
*This is from the Hal Higdon Marathon Training Schedule that has had some minor changes. I incorporated 3 rest days, and he only had 2 rest days. So I put some extra milage in on the Thursday run. I also changed the long run from Sunday to Saturday. This is an example of a marathon schedule. Please feel free to change it to suite your own schedule or fine other training schedules that work for you.
Mon Tues Wed Thurs Fri Sat Sun Total miles for week
1. 3 mile 5 mile rest 5 mile rest 8 mile rest 21
2. 3 mile 5 mile rest 5 mile rest 9 mile rest 22
3. 3 mile 5 mile rest 5 mile rest 9 mile rest 22
4. 3 mile 6 mile rest 6 mile rest 11 mile rest 26
5. 3 mile 6 mile rest 6 mile rest 12 mile rest 27
6. 3 mile 5 mile rest 6 mile rest 12 mile rest 26
7. 4 mile 7 mile rest 7 mile rest 14 mile rest 32
8. 4 mile 7 mile rest 7 mile rest 15 mile rest 33
9. 4 mile 5 mile rest 7 mile rest 14 mile rest 30
10. 4 mile 8 mile rest 8 mile rest 17 mile rest 37
11. 5 mile 8 mile rest 8 mile rest 18 mile rest 39
12. 5 mile 5 mile rest 8 mile rest 16 mile rest 34
13. 5 mile 8 mile rest 5 mile rest 20 mile rest 38
14. 5 mile 5 mile rest 8 mile rest 16 mile rest 34
15. 5 mile 8 mile rest 5 mile rest 20 mile rest 38
16. 5 mile 6 mile rest 5 mile rest 12 mile rest 28
17. 4 mile 5 mile rest 4 mile rest 8 mile rest 21
18. 3 mile 4 mile rest rest rest 2 mile Marathon 35
*This is from the Hal Higdon Marathon Training Schedule that has had some minor changes. I incorporated 3 rest days, and he only had 2 rest days. So I put some extra milage in on the Thursday run. I also changed the long run from Sunday to Saturday. This is an example of a marathon schedule. Please feel free to change it to suite your own schedule or fine other training schedules that work for you.