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CLUB INFO!

NEXT MEETING

June 2, 2009, 7:30 PM at Pizza Gourmet in Lake Ridge Festival Shopping Center.

CLICK HERE!

RACES!

	June 7, 2009
Rock the House 8K Run benefiting the Alternative House (Abused & Homeless Children Refuge), Fairfax, VA CLICK HERE!
	August 30, 2009
Annapolis 10 Miler (On-line registration begins June 1 and fills fast!), Annapolis, MD CLICK HERE!

Click on the following logo for concise one-page information sheets – more than 100 in all – each covering a different health or fitness topic. Each sheet contains valuable how-to information – from advice on the best type of exercise for weight loss to pointers on choosing a personal trainer.

Click on the following bookmarks:

13 Week Half-Marathon Training Program

15 Week Marathon Training Program

16 Week Speed Training Program

Top 5 Hydration Mistakes

Cold Weather Running

Nutrition Tips for Endurance Athletes

Hydration & Training Tips

13 WEEK HALF-MARATHON TRAINING PROGRAM
Don't push too fast too soon. The below schedule suggests a six-week build-up to the half-marathon. If you have more time to prepare, you can repeat any of the weeks along the way. If the schedule seems too strenuous, back up and repeat the week before the one you just completed. A gentler training build-up, covering a period of 13 weeks, would follow the following pattern.

Each number represents the week being run or repeated.
1-2-1-2-3-2-3-4-3-4-5-4-6

Week MON TUE WED THU FRI SAT SUN
1 rest 4 rest or easy run 4 rest cross train 70 min
2 rest 4.5 rest or easy run 4.5 rest cross train 75 min
3 rest 5 rest or easy run 5 rest cross train 80 min
4 rest 5.5 rest or easy run 5.5 rest cross train 85 min
5 rest 6 rest or easy run 6 rest cross train 90 min
6 rest 4.5 rest or easy run 3 rest or easy run rest Race

15 WEEK MARATHON TRAINING PROGRAM

The assumption is the runner can run 10 miles comfortably.

X-train = cycling, weight training, ERG machine, swimming, etc.

Week	Week Total	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	26	Rest	5	Rest	5	Rest	10	6
2	28	Rest	5	Rest	5	X-train	12	6
3	30	Rest	6	Rest	6	Rest	12	6
4	34	Rest	6	Rest	6	X-train	14	8
5	36	Rest	6	Rest	6	Rest	16	8
6	32	Rest	6	Rest	6	X-train	12	8
7	40	Rest	7	Rest	7	Rest	18	8
8	38	Rest	7	Rest	7	X-train	16	8
9	42	Rest	7	Rest	7	Rest	20	8
10	42	Rest	7	Rest	7	X-train	18	10
11	44	Rest	7	Rest	7	Rest	22	8
12	40	Rest	7	Rest	7	X-train	16	10
13	24	Rest	7	Rest	5	Rest	12	Rest
14	22	Rest	7	Rest	5	Rest	10	Rest
15	35.2	4	Rest	5	Rest	Rest	Rest	Race

16 WEEK SPEED TRAINING PROGRAM
This is a program consisting of a progressive track workout that is adaptable to what are your current 5K & 10K times. The end result is a guaranteed 2 minute decrease of your 10K time! The intent of this program is to perform this progressive workout once a week for 16 weeks.

Week

Workout

1

2 x (4 x 800 @ 10K pace)

90 seconds rest

5 minutes between sets

10K time 37:12, 800’s @ 3:00 min

40:30, 800’s @ 3:15

43:24, 800’s @ 3:30

46:30, 800’s @ 3:45

49:36, 800’s @ 4:00

52:42, 800’s @ 4:15

55:48, 800’s @ 4:30

58:54, 800’s @ 4:45

62:00, 800’s @ 5:00

2

1 mile, 2 mile, 1 mile@ 10K pace

37:12 10K time=1 mile@ 6min; 2 mile@12:00

40:30=1@6:30; 2@13:00

43:24=1@7:00; 2@14:00

46:30=1@7:30; 2@15:00

49:36=1@8:00; 2@16:00

52:42=1@8:30; 2@17:00

55:48=1@9:00; 2@18:00

58:54=1@9:30; 2@19:00

62:00=1@10:00; 2@20:00

3

3 x (800m, 600m, 400m, 200m) 5K pace

1 minute recovery

4 minutes between sets

18:36 5K time=800m@3:00min; 600m@2:25; 400@1:30;200@0:45

20:15 5K=3:15; 2:27; 1:38; 0:49

21:42=3:30; 2:38; 1:45; 0:52

23:15=3:45; 2:48; 1:52; 0:56

24:48=4:00; 3:00; 2:00; 1:00

26:21=4:15; 3:12; 2:08; 1:04

27:54=4:30; 3:22: 2:15; 1:07

29:27=4:45; 3:33; 2:22; 1:11

31:00=5:00; 3:45 2:30; 1:15

4

5 x 1000 meters @10K pace

2 minutes recovery

37:12 10K time =3:44/1000m

40:30=4:04

43:24=4:21

46:30=4:40

49:36=4:58

52:42=5:17

55:48=5:36

58:54=5:54

62:00=6:13

5

3 x 2000 @ 10K pace

3 minutes recovery

37:12 10K time=7:27

40:30=8:05

43:24=8:42

46:30=9:20

49:36=9:57

52:42=10:35

55:48=11:12

58:54=11:50

62:00=12:27

6

3 x (800m-600m-600m) @ 5K pace

90 seconds recovery

5 minutes between sets

18:36 5K time=800@3:00; 600@2:25; 600@2:25

20:15=3:15; 2:31; 2:31

21:42=3:30; 2:37; 2:37

23:15=3:44; 2:48; 2:48

24:48=3:59; 2:59; 2:59

26:21=4:13; 3:08; 3:08

27:54=4:28; 3:17; 3:17

29:27=4:43; 3:26; 3:26

31:00=4:58; 3:35; 3:35

7

2 x (4 x 800 @ 10K pace)

90 seconds rest

5 minutes between sets

10K time 37:12, 800’s @ 3:00 min

40:30, 800’s @ 3:15

43:24, 800’s @ 3:30

46:30, 800’s @ 3:45

49:36, 800’s @ 4:00

52:42, 800’s @ 4:15

55:48, 800’s @ 4:30

58:54, 800’s @ 4:45

62:00, 800’s @ 5:00

8

3 x 1600 @ 10K pace

3 minutes recovery

37:12 10K time=5:58

40:30=6:28

43:24=6:58

46:30=7:28

49:36=7:58

52:42=8:28

55:48=8:58

58:54=9:28

62:00=9:58

9

3 x (800m-600m-400m-200m) 5K pace

1 minute recovery

4 minutes between sets

18:36 5K time=800m@3:00min; 600m@2:25; 400@1:30; 200@0:45

20:15 5K=3:15; 2:27; 1:38; 0:49

21:42=3:30; 2:38; 1:45; 0:52

23:15=3:45; 2:48; 1:52; 0:56

24:48=4:00; 3:00; 2:00; 1:00

26:21=4:15; 3:12; 2:08; 1:04

27:54=4:30; 3:22: 2:15; 1:07

29:27=4:45; 3:33; 2:22; 1:11

31:00=5:00; 3:45 2:30; 1:15

10

6 x 1000 meters @10K pace

2 minutes recovery

37:12 10K time =3:44/1000m

40:30=4:04

43:24=4:21

46:30=4:40

49:36=4:58

52:42=5:17

55:48=5:36

58:54=5:54

62:00=6:13

11

1 mile-2 mile-1 mile@ 10K pace

5 minutes recovery

37:12 10K time=1 mile@ 6min; 2 mile@12:00

40:30=1@6:30; 2@13:00

43:24=1@7:00; 2@14:00

46:30=1@7:30; 2@15:00

49:36=1@8:00; 2@16:00