We have only 22 weeks to get ready for the Rock n Roll Marathon in Nashville. We have chosen to run the Rock n Roll Marathon (and half Marathon) in Nashville because all proceeds for the race go to support St Jude’s. I have run this marathon before and it is a fun course there is a band at every half mile (50 bands on the course). The race begins in Centennial Park at ends at LP Field (where the Titans Play)
The Marathon costs $100 and the Half Marathon Costs $95 if you register before 12/31/11 – for only $5 more you get to run twice as far! The Price goes up after the new year and the event will likely be full by early January if not sooner.
The first order of business is to understand who is interested. I will provide everyone with a training schedule and we will meet weekly at various locations to complete our “long” runs together. Running an April race allows us to train through the winter months rather than the summer if any of you have ever trained for a fall race through the summer you will understand how important this is. If some of you want to get together to run your shorter runs during the week that is great but we will try and plan a group run each Saturday..obviously if you are out of town or have a conflict on a given weekend you can do the miles on your own an catch up the following week.
Who would like to run with us? If so who is interested in running the half marathon and who would like to run the full 26.2?
To Register or learn more about the race:
Those of you who have smartphones I would suggest downloading the Nike+ Ap to track your runs….it uses GPS to track distance and pace as well as storing your runs for future comparison or for competitions among friends.
If you are interested we can run a few races together along the way races are always a more enjoyable way to get the miles completed on a given weekend so we can certainly hit up local 5ks, 10ks, and half marathons during the training.
Please comment below and let us know you are running if you are interested...also feel free to share this with anyone who wants to run or train with us. If you want to know what you are in for I have 3 different training plans to choose from below.
Here is a basic outline of the training schedule that you would need to follow in order to get ready. I have provided 3 options. With any option training starts Monday November 28th so enjoy your Turkey and Dressing this week.
Option 1 - (Half Marathon for Non Runners)
For those who aren’t running at all right now but want to run the half marathon…you have 22 weeks if you follow the program I promise we can get you ready.
Begin with a program called Couch to 10k in 10 Weeks!
Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.
When you complete 4 full laps, that's exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.
Never less than 4 days or more than 6 days weekly.
Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile...go home
Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.
Week 4:
5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3
**** Here we go! All running from now on! *****
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 milesWeek 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend?
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5
miles
Week 11 – See below in Option 2
Option 2 (I'm a recreational runner but I want to run the Half Marathon)
For those of you who are running now and want to run the half marathon you will run some miles to keep up your base until the new runners catch up to you and then we will build together.
Weeks 1-4
Run at least 4 days per week at least 2 miles per day do more if you are comfortable
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).
Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here's your weekly 'Stay in Shape' schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5
miles
Week 11: Monday – 3 miles; Wed 3 Miles; Thurs 3 miles; Saturday 4 miles
Week 12: Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 5 miles
Week 13: Monday 3 miles; Wed 4 miles; Thurs 3 miles; Saturday 6 miles
Week 14: Monday 3 miles; Wed 4 miles; Thursday 3 miles; Saturday 7 miles
Week 15: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 8 miles
Week 16: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 10 miles
Week 17: Mon 4 miles; Wed 5 miles; Thurs 4 miles; Sat 11 miles
Week 18: Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 12 miles
Week 19: Mon 4 miles; Wed 5 miles; Thurs 4 miles; Sat 9 miles
Week 20: Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 8 miles
Week 21: Monday 3 miles; Wed 3 miles; Thurs Walk 2 miles; Sat Race Day!
Option 3 - The Marathon Plan
For those of you who want to mark the marathon off your bucket list. I would say you need to be running regularly now to prepare for this in 22 weeks but if you are comfortable running 5 miles on your own we can get there.
Week 1: Mon -3 miles; Wed -3 miles; Thurs 3 miles Sat –5 miles
Week 2: Mon – 3 miles; Wed 4 miles; Thurs 3 miles; Sat -5 miles
Week 3: Mon – 3 miles; Wed 4 miles; Thurs 3 miles; Sat 6 miles
Week 4: Mon 3 miles; Wed 4 miles; Thurs 3 miles; Sat 7 miles
Week 5: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 8 miles
Week 6: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 9 miles
Week 7: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 10 miles
Week 8: Mon 4 miles; Wed 5 miles; Thurs 4 miles; Sat 11 miles
Week 9: Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 12 miles
Week 10: Mon 4 miles; Wed 5 miles; Thurs 3 miles; Sat 13 miles
Week 11: Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 14 miles
Week 12: Mon 4 miles; Wed 6 miles; Thurs 4 miles; Sat 15 miles
Week 13: Mon 4 miles; Wed 7 miles; Thurs 4 miles; Sat 16 miles
Week 14: Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 16 miles
Week 15: Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 17 miles
Week 16: Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 18 miles
Week 17: Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 19 miles
Week 18: Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 20 miles
Week 19: Mon 5 miles; Wed 8 miles; Thurs 5 miles; Sat 9 miles
Week 20: Mon 3 miles; Wed 5 miles; Thurs 3 miles; Sat 8 miles
Week 21: Mon 3 miles; Wed 3 miles; Walk 2 miles; 26.2
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