Covered Bridges 18-week training program
Covered Bridges 18-week training program
by Maribel Sanchez Souther *
Former Dartmouth Women's Cross Country and Track Coach
THE SCHEDULE BELOW IS FOR SOMEWHAT EXPERIENCED RUNNERS:
- Individuals who have left their novice roots behind and want to improve their performances.
- You should be capable of running 30-60 minutes a day, 5-7 days a week, have competed in at least a couple 5k and 10K races, if not a half marathon, and at least be willing to consider the possibility that some speed work might help you improve.
- If that sounds like too much training, and this is your first half marathon, you might be more comfortable making the following adjustments to the program:
- eliminate all tempos
- pace work
- track workouts
- simply focus on easy, comfortable running and building an aerobic base.
If you are looking for a more advanced program, or would like to modify the program, please let me know: Marchez96@gmail.com or 603. 643.4023.
*1998 Women's Covered Bridges Half Marathon Course Record Holder.
This training schedule is designed to start on February 1, 2011 (sorry we are 5 weeks behind posting this but hopefully you can catch-up or are already on schedule!)
| Week: | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | Stretch & Strengthen | 3m run | 2m run or CT | 3m run + strength | Rest | 30 min CT | 4 m run |
| 2 | Stretch & Strengthen | 3 m run | 2 m run or CT | 3 m run + strength | Rest | 30 min CT | 4 m run |
| 3 | Stretch & Strengthen | 3.5 m run | 2 m run or CT | 3.5m run + strength | Rest | 40min CT | 5m run |
| 4 | Stretch & Strengthen | 3.5 m run | 2 m run or CT | 3.5m run + strength | Rest | 40min CT | 5m run |
| 5 | Stretch & Stengthen | 4 m run | 2m run or CT | 4 m run + strength | Rest | 40min CT | 6m run |
| 6 | Stretch & Strengthen | 4 m run | 2m run or CT | 4m run + strength | Rest or EZ run | Rest | 5k race |
| 7 | Stretch & Strengthen | 3 m run | 2m run or CT | 3m run + strength | Rest | 3 m pace | 5 m run |
| 8 | Stretch & Strengthen | 3.5 m run | 30-45 min tempo | 3m run + strength | Rest | 50 min CT | 6 m run |
| 9 | Stretch & Strengthen | 3 m run | 30-45 min tempo | 3m run + strength | Rest | 3 m run | 6 m run |
| 10 | Stretch & Strengthen | 3.5m run | 3 m pace | 4 m run + strength | Rest | 4 m run | 7 m run |
| 11 | Stretch & Strengthen | 4.5 m run | 30-45 min tempo | 4 m run + strength | Rest | 4 m run | 8 m run |
| 12 | Stretch & Strengthen | 5 m run | 3 m run or CT | 5m run + strength | Rest or EZ run | Rest | 10 K race |
| 13 | Stretch & Strengthen | 5 m run | 4 m pace | 4 m run | Rest | 3 m run or CT | 8 m run |
| 14 | Stretch & Strengthen | 5 m run | 4 m pace | 3 m run + strength | Rest | 4 m run | 9 m run |
| 15 | Stretch & Strengthen | 5 m run | 5 m pace | 5 m run + strength | Rest | 3 m run | 10 m run |
| 16 | Stretch & Strengthen | 5 m run | 6 x 400 @ 5k pace | 4 m run + strength | Rest | 4 m run | 10 m run |
| 17 | Stretch & Strengthen | 3 m run | 5 m pace | 5 m run + strength | Rest | 60 min CT | 11 m run |
| 18 | Stretch & Strengthen | 4 m run | 3 m run or CT | 2 m run | Rest | Rest | Half Marathon |
See you in 12 weeks!!