Saturday, March 29, 2008

Intermediate See Jane Run 16-Week Half Marathon Training Plan

Exclusively for the See Jane Run Half Marathon 2008 Race

WEEK 1 February 10 – 17, 2008
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY Off, XT, or 30-45minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY Run 4 miles easy, SATURDAY XT or 45 minutes easy, SUNDAY Run 45 minutes easy

WEEK 2 February 18 - 24
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY REST or XT 30-45minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY 5 miles easy, SATURDAY XT 45 minutes, SUNDAY 50 minutes easy

WEEK 3 February 25 – March 2
MONDAY REST, TUESDAY Run 3 miles or 30 minutes maximum duration*, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train** up to 20 minutes, SATURDAY Run 6 miles or 60 minutes easy, SUNDAY Run 3 miles or 30 minutes max

WEEK 4 March 3 – 9
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 25 minutes, SATURDAY Run 5 miles or 50 minutes max, SUNDAY Run 3 miles or 30 minutes hard

WEEK 5 March 10 – 16
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train for 50 minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 30 minutes, SATURDAY Run 7 miles or 70 minutes, SUNDAY Run 3 miles or 30 minutes easy

WEEK 6 March 17 – 23
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 35 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes easy

WEEK 7 March 24 - 30
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 40 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 8 March 31 – April 6
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 6 miles or 60 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 45 minutes, SATURDAY Run 7 miles or 70 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 9 April 7 – 13
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 50 minutes, SATURDAY Run 9 miles or 90 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 10 April 14 - 20
MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 55 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes hard

WEEK 11 April 21 - 27 MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes steady, SUNDAY Run 3 miles hard

WEEK 12 April 28 - May 4
MONDAY REST, TUESDAY Run 5 miles or 50 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 12 miles or 120 minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 13 May 5 - 11
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 9 miles or 90minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 14 May 12 - 18
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 15 May 19 - 25
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY 1 mile warm-up, 2 mile run at race pace, 1 mile cool down, FRIDAY REST, SATURDAY Run 7 miles or 70 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5Krace pace

WEEK 16 May 26 – April 1
MONDAY Run 6 miles race pace, TUESDAY REST, WEDNESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, THURSDAY REST or X-Train easy, FRIDAY Run 1 mile easy to keep your head in the game
SATURDAY RUN your RACE!!
SUNDAY RELAX. CONGRATULATIONS!

Details
Saturday/Sunday Reversal - Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.

*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 as if you were running a short 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 or walk.

This training schedule is courtesy of Ask About Running (ALTB International, Inc.). Copyright and all rights reserved 2008.
at 5:02 PM 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
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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?