Hood to Coast Training Plan 7/7/08
Week of July 6th:
Green- Mileage for week: 20-25 Long run: 8 Tuesday: 3 x 1 mile Thursday: Fun run + Plyos
Blue- Mileage for week: 30-35 Long run: 10 Tuesday: 800m @ LT (R=3 min) + 200m top speed x 4 (R=3 min) Thursday: Fun run + plyos
7/4's Flat Half Marathon
Green- Miles for week: 20-25
Long run: 8 miles
Workouts: Tuesday- 200, 800, 600, 400, with equal rest, 3 x 150 strides
Thursday- 3-5 mile fun run + plyometrics
Blue- Miles for week: 30-40
Long run: 13 miles
Workouts: Tuesday - 2 x 2 mile at goal 1/2 marathon pace (R=60s); 2 x 400m at 5K pace (R=60s)
Thursday - Fun run; finish on track for 6 x 300m @ 5K pace (R=30s); Plyos
1/2 Marathon Training: 5/18/2008
Miles for week - 27-37
Long run - 14
Tuesday workout - 3-4 x 1200m @ 'stamina' pace
Thursday workout- 5 mile run with 4 x 30 second hills at the end. Hills should be run at 5K effort with jog down for recovery.
Training Program for July 4th race
July 4th Half Marathon Training Program -
Below are training programs for the green and blue groups for a July 4th or similar half marathon. Here's what you need to know to use the program.
-Miles per week are given as a guideline. Do not increase more than 10% per week at any time during the program.
-Long runs are expected to be done 2 days away from your 'tuesday' workout
-It is anticipated that green runners are getting out to run 4-5 days a week and blue runners 5-6 days a week
-This program will include the Nike 5K for kids on June 7th. The goal race will be the Flat half marathon on Sauvie Island on July 4th.
-If you have ANY questions about these training programs email Sean Coster.
Week of 4/27/08
Green-
Weekly mileage - 20-25
Long run- 8 miles
Tuesday workout- 2 x 1000m @ 10K pace
Thurday workout- Fun run with 5 x 150m strides after 4-5 mile run
Blue-
Weekly mileage- 25-35
Long run- 10 miles
Tuesday workout- sets of (4 x 30/30; 30s hard with only 30s rest)
Thursday workout- Fartlek 1,2,3,2,1. Run one min at 5K effort followed by one minute easy, repeat through ladder up and down (1,2,3,2,1)
If you are in the 'Black' group and are interested in a training program for this event, email me directly with your current weekly mileage and goals for the event. Sean.Coster@nike.com
Coming the week of 4/26!
Training programs for Green, Blue and Black runners will be provided for the following events. Suggest additional programs by leaving a comment below. Events; Summer half marathon(July 4th), Cascade run off (July 29th), HTC and fall marathons (Portland and Nike Womens)
