WEEK 1
Compliments of The WOW Team – Join us for Training!
Updated 5/5/09
This training program assumes that you already have a base training level, meaning that you are exercising at least 30 minutes (continuously) for a minimum of 3 days a week. Please consult with your doctor before beginning any new training program.
Week 1 of 20 March 9 – 15, 2009 Start Training for The San Francisco Half Marathon!
Sunday's Talk: Running Shoes/Good Pain/Bad Pain
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace*
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 miles or 40 minutes steady
WOW Location: Point Isabel, El Cerrito*
Week 2 of 20 March 16 - 22, 2009 Goal - Base Training
Sunday's Talk: Keeping a log
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 miles or 40 minutes steady
WOW Location: Alameda or Stanford. Join us for a fun run/walk on Saturday or Sunday
Week 3 of 20 March 23 – 29, 2009 Goal - Base Training
Sunday's Talk: Pace/Form
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 miles or 40 minutes steady
WOW Location: Berkeley Marina
Week 4 of 20 March 30 – April 5, 2009 Goal – Practice Competition
Sunday's Talk: Race Strategy
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 – 8 miles Run/Walk Martinez Brickyard Race
WOW Location: Join us at the Brickyard Run in Martinez – Walkers or Runners are welcome!
Week 5 of 20 April 6 – 12, 2009 Goal - Recovery
Sunday's Talk: Stretching
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 miles or 40 minutes steady
WOW Location: The Warming Hut in San Francisco, at The Presidio
Week 6 of 20 April 13 – 19, 2009 Goal - Base Training
Sunday's Talk: Strength Training
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 miles or 40 minutes steady
WOW Location: Ferry Landing at Harbor Bay, Alameda
Week 7 of 20 April 20 – 26, 2009 Goal - Base Training
Sunday's Talk: Hydration/Sports Drinks
Total Mileage = 13
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday REST
Friday 3 miles or 30 minutes easy pace
Saturday Cross Train up to 1 Hour or REST (Low Impact - swimming, cycling, walking)
Sunday 4 miles or 40 minutes steady
WOW Location: Point Isabel, El Cerrito
Week 8 of 20 April 27 – May 3, 2009 Goal - Base Training
Sunday's Talk: “Energy Food”
Total Mileage = 15
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday 3 miles or 30 minutes easy pace
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 6 Miles steady
WOW Location: Join WOW at the American River Parkway Half Marathon and 5K or the Avenue of the Giants
Week 9 of 20 May 4 – 10, 2009 Goal – Base Training
Sunday's Talk: Running/Walking Hills
Total Mileage = 15
Monday REST
Tuesday 3 miles or 30 minutes moderate pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday 3 miles or 30 minutes easy pace
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 6 Miles steady
WOW Location: Inspiration Point
Week 10 of 20 May 11 – 17, 2009 Goal – Another Competition
Sunday's Talk: Participation in Large Races
Total Mileage = 18
Monday REST
Tuesday 3 miles or 30 minutes easy
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday 4 miles or 45 minutes easy pace
Friday 30 minutes easy
Saturday 60 minutes steady or 6 miles
Sunday 7.5 miles Run The Bay to Breakers!
WOW Location: ING Bay to Breakers in San Francisco, at the Embarcadero. Join us!
Week 11 of 20 May 18 – 24, 2009 Goal - Recovery
Sunday's Talk: Nutrition and Real Food
Total Mileage = 18
Monday REST
Tuesday Run for 3 miles or 30 minutes easy pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday 4 miles or 40 minutes easy pace
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 8 miles
WOW Location: Berkeley Marina
Week 12 of 20 May 25 – 31, 2009 Goal - Base Training
Sunday's Talk: Hills/Pace Tempo
Total Mileage= 19
Monday REST
Tuesday Run for 3 miles or 30 minutes easy pace
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday 4 miles or 40 minutes easy pace
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 9 miles
WOW Location: Point Isabel, El Cerrito
Week 13 of 20 June 1 – 7, 2009 Goal - Recovery Week
Sunday's Talk: Injury Prevention
Total Mileage= 20
Monday REST
Tuesday: 4 miles or 45 minutes moderate pace
Wednesday: Track Workout or 3 miles 30 minutes hard pace/tempo
Thursday 4 miles or 45 minutes easy
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 9 Miles
WOW Location: Alameda, Harbor Bay
Week 14 of 20 June 8 – 14, 2009 Goal - Build Strength and Endurance
Sunday's Talk: Carbo Loading
Total Mileage = 21
Monday REST
Tuesday: 4 miles or 45 minutes moderate pace
Wednesday: Track Workout or 3 miles 30 minutes hard pace/tempo
Thursday 4 miles or 45 minutes easy
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 10 Miles
WOW Location: Warming Hut to Baker Beach/Golden Gate Bridge
Week 15 of 20 June 15 – 21, 2009 Goal - Build strength and endurance
Sunday's Talk: Maximum Heart Rate, Monitors and other gadgets
Total Mileage= 22
Monday REST
Tuesday: 4 miles or 45 minutes moderate pace
Wednesday: Track Workout or 3 miles 30 minutes hard pace/tempo
Thursday 4 miles or 45 minutes easy
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 11 miles long, slow, distance
WOW Location Berkeley Marina
Week 16 of 20 June 22 – 28, 2009 Goal - Peak
Sunday's Talk: The Benefits of Track Workouts and Strength Training
Total Mileage= 23
Monday REST
Tuesday: 4 miles or 45 minutes moderate pace
Wednesday: Track Workout or 3 miles 30 minutes hard pace/tempo
Thursday 4 miles or 45 minutes easy
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 12 Miles long, slow, distance
WOW Location Point Isabel
Week 17 of 20 June 29 – July 5, 2009 Goal - Build strength and endurance
Sunday's Talk: Race Preparation
Total Mileage= 21
Monday REST
Tuesday 3 miles or 30 minutes moderate
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday 3 miles or 30 minutes easy
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 12 Miles steady 4th of July Holiday Weekend. Workout OYO
Week 18 of 20 July 6 – 12, 2009 Goal - Build strength and endurance
Sunday's Talk: Questions & Answers
Total Mileage = 22
Monday REST
Tuesday 3 miles or 30 minutes moderate
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday Thursday 3 miles or 30 minutes easy
Friday REST or cross train
Saturday Cross Train 1 Hour or REST
Sunday 13 Miles
WOW Location Harbor Bay Ferry, Alameda
Week 19 of 20 July 13 – 20, 2009 Goal - Taper
Sunday's Talk: What to Expect at your Race
Total Mileage = 20
Monday: REST
Tuesday Run 1 mile easy, 2 miles hard, 1 mile easy
Wednesday Track Workout or 3 miles or 30 minutes hard pace/tempo run
Thursday Run 3 miles or 30 minutes easy
Friday REST
Saturday Cross Train 1 Hour or REST
Sunday 10 Miles
WOW Location Embarcadero Course Run
Week 20 of 20 July 20 – 26, 2009 Goal - Race!
Sunday's Talk: Mental Preparation
Total Mileage= 9 + race
Monday REST
Tuesday Run 1 mile easy, 1 miles hard, 1 mile easy
Wednesday Track or Run 3 miles race pace
Thursday REST
Friday 3 miles or 30 minutes easy (with a few "pick-ups")
Saturday REST
Sunday July 26, 2009 Run SF Half Marathon. Go like the wind!
You Made IT!!!
* Notes:
If you can't run consistently for 20 minutes we recommend a walk 2 minutes/jog 2 minutes for 30 minutes. Once you feel comfortable with this pace you increase jogging time and decrease walking time. For example, 2 minutes walk/6-7minutes jogging. The goal of this walk/jog technique is to get you to run consistently for 30 minutes.
Consider a hill run for practice before the race.
This training program assumes that you have checked with your doctor and are running/walking a minimum of 10 miles per week prior to beginning this program.
If you can join us for our weekend workouts, please go to the websites or for full details and a weekly calendar of scheduled workouts. Thank you!
Best of luck!
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