Monday, January 21, 2008

2008 London Marathon Training Schedule

16 Week Marathon Training Plan
Exclusively for the London Marathon 2008 Race

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www.AskAboutRunning.com

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TRAINING SCHEDULE
WEEK 1 December 24 - 30, 2007
MONDAY REST
TUESDAY Run 3 miles or 30 minutes maximum duration*
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard (whichever comes first!)
FRIDAY REST or X-Train**
SATURDAY Run 6 miles or 60 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 2 December 31 - January 6, 2008 ­­­­
MONDAY REST
TUESDAY Run 3 miles or 30 minutes max.
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 8 miles or 80 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 3 January 7 - 13, 2008
MONDAY REST
TUESDAY Run 3 miles or 30 minutes max.
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 9 miles or 90 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 4 January 14 - 20, 2008
MONDAY REST
TUESDAY Run 4 miles or 40 minutes max.
WEDNESDAY Speed Workout on track or Temp Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 6 miles or 60 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 5 January 21 - 27, 2008
MONDAY REST
TUESDAY Run 4 miles or 40 minutes max.
WEDNESDAY Speed Workout on track or Temp Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 11 miles or 110 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 6 January 28 – February 3, 2008
MONDAY Run a New Year’s 5K!
TUESDAY REST
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 12 miles or 120 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 7 February 4 – 10, 2008
MONDAY REST
TUESDAY Run 3 miles or 30 minutes max
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 8 miles or 80 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 8 February 11 – 17, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 14 miles or 140 minutes
SUNDAY Run 3 miles or 30 minutes easy

WEEK 9 February 18 – 24, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 5 miles total – 1 mile warm up, 3.5 miles hard, .5 miles cool down
THURSDAY Run 5 miles or 50 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 10 miles or 100 minutes
SUNDAY Run 3 miles or 30 minutes easy

WEEK 10 February 25 - March 2, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 6 miles total – 1 mile warm up, 4.5 miles hard, .5 miles cool down
THURSDAY Run 5 miles or 50 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 16 miles or 160 minutes
SUNDAY Run 3 miles or 30 minutes easy

WEEK 1 1 March 3 – 9, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 7 miles total – 1 mile warm up, 5.5 miles hard, .5 miles cool down
THURSDAY Run 7 miles or 70 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 12 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 12 March 10 - 16, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 20 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 13 March 17 – 23, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 5 miles or 50 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 10 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 14 March 24 – 30, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 18 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 15 March 31 – April 6, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 10 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 16 April 7 – 13, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Run 6 miles race pace
THURSDAY REST
FRIDAY Run 2 miles easy, 2 miles hard, 1 mile easy
SATURDAY Rest and Prepare Mentally
SUNDAY April 13 RUN your RACE!!

Details

*Max means the maximum number of minutes you should be running. If you run 3 miles faster, keep going for 30 minutes. If you run 3 miles slower, stop at 30 minutes.

**X-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means running (sprinting) as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.

****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often do on our long runs. During the tempo portion of your training run, run hard (but not Maximum Effort), as if you were running a casual race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!


Stretching

Always allow time for stretching after you run!

To sign-up with the Ask About Running Club follow this link to:
http://www.askaboutrunning.com/
or go directly to Paypal @ https://www.paypal.com/cgi-bin/webscr?cmd=_xclick&business=satwoodok%40yahoo%2ecom&item_name=Annual%20Membership&amount=200%2e00&no_shipping=0&no_note=1&currency_code=USD&lc=US&bn=PP%2dBuyNowBF&charset=UTF%2d8
at 8:40 AM Posted by Coach Stephanie

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Run Woman Run - Walk Woman Walk

Run Woman Run - Walk Woman Walk
Join Our Women's Running & Walking Club -The WOW Team Contact Stephanie@AskAboutRunning.com
Go to for full details and free, daily words of encouragment.

Women Train for your First Event - from 5K thru a Marathon

Yes, women, YOU CAN do this!

Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.

Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5

Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.

We Want YOU!!

Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com

4 Week Beginners Training Guide For Your First 5K

Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun!

Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.

Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!

Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!

Thursday, Day 4 - Rest day! Take a break.

Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!

Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!

Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!

Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.

If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.

Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com

3 more weeks are coming soon...

Get Fit This Summer, Stay Fit For Life!

Starting June 1 and continuing every Sunday in June, get fit, lose weight, make new friends. Women! Meet for instruction and exercise every Sunday from 8AM - 10AM on how to get fit and stay fit using running or walking as the main catalyst. Topics include weight loss, nutrition, motivation, injury prevention, setting goals, controlling stress and depression, how to stay with a plan.

Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/

Want to see the written version of Week 1. Look below...

Articles About Fitness, Running, Walking, Women Stuff

These articles have been exported from The Weekly Pep Talks, back to the beginning. This way you can refer to them easily, without searching through weeks of gossip and old weekend site descriptions. Your comments are encouraged. I would love to get feedback. Enjoy!!

These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com

Holabird Sports - Get That Free T-shirt!

Free T-shirt Offer Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers! Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).
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What races woud you like to train for in 2009?