Monday, September 03, 2007

California International Marathon Training Program 2007

Here she is... The training plan for the California International Marathon.

I found it on Runner's World, and I think it's a pretty good start for me given where I am right now. Running hasn't been my focus for a while, and to be honest, I don't know how this is going to go!

Mondays and Fridays are rest days, so I'll hopefully be able to get in some weight training then to stay toned. We'll see how the first week goes, but I'm expecting to replace many of the 3 or 5 mile runs with rides and swims. I can't believe I'm going to say this, but I just don't think I can run this much without spending any time on the bike or in the water!

Ready to run...

Week

Tuesday

Wednesday

Thursday

Saturday

Sunday

Total

09/03

2 miles GP
4x1 mile T (1:00)
2 miles GP

3 miles
5x100 S

70-minute run,
including 5:00–6:00 TUT

5 miles

10 miles

35–39 miles

09/10

4x1,200 C

3 miles
4x100 S

70-minute run,
including 5:00–6:00 TUT

5-K race

12 miles

28–30
miles

09/17

2 miles GP
2x2 miles T
3 miles GP

3 miles
6x100 S

80-minute run,
including 6:00–8:00 TUT

5 miles

15 miles

39–43 miles

09/24

2 miles GP
2x2 miles T
3 miles GP

3 miles
6x100 S

80-minute run,
including 6:00–8:00 TUT

5 miles

16 miles

39–43 miles

10/01

2 miles GP
3x2 miles T (2:00)
3 miles GP

3 miles
6x100 S

4x1 mile

5 miles

16 miles

44–47 miles

10/08

2 miles GP
3x2 miles T (2:00)
3 miles GP

3 miles
6x100 S

4x1 mile

5 miles

17 miles

44–47 miles

10/15

1-hour run,
including
2x1,200 C
2x400 SI

4 miles

4x800 S
6x100 S

10-K race

6-8 miles

32–34 miles

10/22

2 miles GP
4x2 miles T (2:00)
3 miles GP

3 miles
6x100 S

90-minute run,
including 8:00–10:00 TUT

4 miles

18 miles

45–51 miles

10/29

2 miles GP
4x2 miles T (2:00)
3 miles GP

3 miles
6x100 S

90-minute run,
including 8:00–10:00 TUT

4 miles

19 miles

45–51 miles

11/05

3x1 mile C
3x800 SI

3 miles
6x100 S

75-minute run,
including 6:00–8:00 TUT

4 miles

20 miles

46 miles

11/12

3x1 mile C
3x 800 SI

3 miles
6x100 S

75-minute run,
including 6:00–8:00 TUT

4 miles

13 miles

45 miles

11/19

2 miles GP
4 miles T

3 miles
6x100 S

1-hour run,
including 6x400 SI

Rest

1-hour run

27–29 miles

11/26

4x400 SI

Rest

3 miles
6x100 S

2-mile jog

Marathon



  • T = Tempo = 8:00 (mile). Recovery is slow jogging for the number of minutes in parentheses.
  • C = Cruise Intervals = 7:30 (1600) and 3:40 (800). Recovery is half the distance of the repetition.
  • SI = Speed Intervals = 3:30 (800) and 2:00 (400). Recovery is equal distance.
  • TUT = Total Uphill Time = The total number of minutes you spend running semi-vigorously up inclines.
  • S = Strides = Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

3 comments:

sarah (SHU) said...

ooh, i've used that program before and i really liked it! enough variety to keep me interested and enough speedwork to improve my speed. enjoy :)

Jay said...

Sweet, at 75% of the running group I'm with is running Cal. Today is my official first day of training.

Anonymous said...

I'm so proud of you. You're an incredible rock star!! Much love to you from LA.