CBHM

Covered Bridges Half Marathon-A Community based road race. Runs the first Sunday in June. The Best 13.1 miles in New England. Experience some of Vermont's Covered Bridges and support local charities.

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mike.j.silverman@gmail.comhttps://www.facebook.com/CoveredBridgesHalfMarathon/https://twitter.com/CBHalfMarathonhttps://www.youtube.com/user/CBHMWoodstockhttps://www.instagram.com/coveredbridgeshalfmarathon/

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. 
Make it a goal to run at least 4 days a week and build your long run up to 10 miles.  

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!!