Train for the Oakland Running Festival's Half Marathon on March 28 Compliments of The WOW Team – Join us for Training! gowowteam@gmail.com  

   

  This training program assumes that you are running at least 30 minutes (continuously) for a minimum of 3 days a week and want to improve. If your goal is to finish your first half marathon, the novice program may be a better fit and includes all abilities, including walkers. Please consult with your doctor before beginning any new training program. Let’s get moving!   Week 1 of 12  January 4 – 10, 2010   Monday                  REST   Tuesday                Cross Train 1 hour   Wednesday          Int. Track Workout  - 800 meter warm-up plus dynamic stretch,  timed mile plus HMP for remainder of workout   Thursday               REST   Friday                    1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                  8 – 8:30 Talk about shoes plus 6 miles steady (after 5 min walking warm-up)   Week 2 of 12  January 11 - 17   Monday                  REST   Tuesday                 Cross Train 1 hour   Wednesday          Track Workout - 800 meter warm-up plus dynamic stretch, 6X800 (at your 10K race pace), 1 ½ min RI   Thursday               REST   Friday                   1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                  8 – 8:30 Talk about Chi Running plus 6 miles steady (after 5 min walking warm-up)   Week 3 of 12       January 18 - 24   Monday                  REST   Tuesday                  Cross Train 1 hour   Wednesday          Intermediate Track Workout - 800 meter warm-up plus dynamic stretch, 3X1600 at your 10K race pace,  1 ½ min RI   Thursday               REST   Friday                     1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                   8 – 8:30 Talk about running injuries plus run 7 miles (after 5 min walking warm-up)   Week 4 of 12       January 25 - 31   Monday                  REST   Tuesday                Cross Train 60 minutes   Wednesday          Int. Track Workout - 10 – 20 min warm-up, 2 X (4 X 400) with 1:30 RI, 2’30 between sets, 10 min cool-down, stretch   Thursday               REST   Friday                     1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                  8 – 8:30 Talk about pacing and running hills plus 8 miles steady (after 5 min walking warm-up)   Week 5 of 12       February 1 - 7   Monday                  REST   Tuesday                                Cross Train 1 hour   Wednesday          Int Track - 10 min warm-up, 1 mile w 400m RI, 2 miles w/ 800m RI, 2 X 800 w 400m RI, 10 min cool-down, stretch   Thursday               REST   Friday                     1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                  8 – 8:30  Talk about cross training plus run 9 miles (after 5 min walking warm-up)    Week 6 of 12       February 8 - 14   Monday                  REST   Tuesday                Cross Train 60 minutes or Int. Track Workout - 10 min warm-up, 800 X 2, 1200 X 2, 800 X 1 with 400m RI, 10 min cool-down, stretch     Wednesday:         Bootcamp!!   Thursday               REST   Friday                     1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                  8 – 8:30 Talk about Sports nutrition including hydration and snacks plus run10 miles (after 5 min walking warm-up)   Week 7 of 12       February 15 - 21   Monday                  REST   Tuesday                                Cross Train 1 hour   Wednesday          Int. Track Workout – 10 min warm-up, 2 miles at HMP, 1X1600 at 10K pace with 3 min RI, 1 – 2 laps cool-down, stretch   Thursday               REST   Friday                     1 mile easy, 4 miles at tempo pace, 1 mile cool-down   Saturday                REST or Cross Train   Sunday                  Run 11 miles (after 5 min walking warm-up)   Week 8 of 12       February 22 - 28   Monday                  REST   Tuesday                Cross Train 60 minutes   Wednesday:         Intermediate Track Workout – 10 min warm-up, 10 X 400m with 400m RI, 10 min. cool-down, stretch   Thursday               REST   Friday                     1 mile easy, 4 miles at tempo pace, 1 mile at HMP   Saturday                REST or Cross Train   Sunday                  Run 12 miles (after 5 min walking warm-up)   Week 9 of 12       March 1 - 7   Monday                  REST   Tuesday:               Cross Train 60 minutes   Wednesday          Intermediate Track Workout – 10 min warm-up, 5 X 800 fast, 1 lap easy in-between, 10 min. cool-down, stretch   Thursday               REST   Friday                     1 mile easy, 3 miles at tempo pace, 2 miles at HMP   Saturday                REST or Cross Train   Sunday                  Run 13 miles (including 5 min walking warm-up) on the course   Week 10 of 12 March 8 - 14   Monday                  REST   Tuesday:               Cross Train 60 minutes   Wednesday          Intermediate Track Workout – 10 min warm-up, 6 X 800 with 1:30 RI, 10 min. cool-down, stretch   Thursday               REST   Friday                     1 mile easy, 2 miles at tempo pace, 3 miles at HMP   Saturday                REST or Cross Train   Sunday                   14 Miles steady (includes 5 min warm-up)   Week 11 of 12 March 15 – 21   Monday                 REST   Tuesday                Cross Train 60 minutes   Wednesday          Int. Track workout with 10 min warm-up, (400, 800, 1200, 1600, 1200, 800, 400) with 1 minute RI, 10 min. cool-down   Thursday               REST   Friday                     1 mile easy, 5 miles at HMP   Saturday                REST or Cross Train   Sunday                  3 laps at Lake Merritt (10 miles) at HMP Brunch afterward at Lake Chalet (Old Lake Merritt Boat House)    Week 12 of 12 March 22 – 28, 2010   Monday                  REST   Tuesday                Run 1 mile easy, 1 mile hard, 1 mile easy   Wednesday          3 miles on the track at race pace (HMP)   Thursday               REST   Friday                     3 miles or 30 minutes easy (with a few "pick-ups")   Saturday                REST   Sunday, March 28, 2010   Run The Oakland Half Marathon. Go like the wind! You Did It!!!    *  Notes: - This intermediate to advanced  training program assumes that you have raced before and want to improve your time. We will base your training program on your individual, established race times or the timed mile at our first long run or at the track. Ask for details.   This training program also assumes that you are running at least 3 times a week for 30 minutes or more and that your doctor is OK with your participating in a half marathon distance event.   If it is raining, we reserve the right to postpone the morning talk but will not cancel the workout. Be prepared with layers and proper rain gear. Also bring a change of clothes and a towel for afterward.   **The schedule assumes a track workout on Wednesday with a rest day on Thursday. If your track day is Tuesday or Thursday, try to arrange a Rest Day on Wednesday (or cross training). If your long run is on a Saturday, do your temp run on Thursday and rest on Friday. In other words, the workout should alternate hard/easy whenever possible. When necessary, a track workout and tempo run back to back is OK. This means you’ll be pushing yourself on the tempo run but that’s not necessarily a bad thing… Don’t plan to do two long runs on consecutive days. Cross train or rest one day or the other.   Consider a hill tempo run for practice before the race.   1 hour of cross training on your non-run weekend day will help you improve faster, as long as you are feeling rested enough to do it.   RI = Rest interval or rest in-between segments; LSD = Long, steady (slow) distance; HMP = Half Marathon Pace based on your previous race times. Ask about details.   Go For It!

Tags: 10k race, 30 minutes, cross train, dynamic stretch, first half marathon, Half Marathon Training, hmp, novice program, race pace, track workout, walkers, week 1