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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