MidWeek Training

We meet on Sunday mornings at 7am at various locations around the Westside. When you arrive, you’ll have a chance to connect with other team members, and then the coaches will discuss the morning run and lead the pre-run warm-up. And, if you’d like an individualized training plan, they will help you with that as well.

The coaches will participate in the runs, offering words of encouragement and answering your questions; and they will wait at the end of the run for everyone to finish.
On the longer runs, volunteers will staff the water/snack stops along the course, offering support to every runner who stops by.

This schedule is subject to change. Please check back regularly

Best Training Practices

  • Easy Runs

Easy run is the yellow zone. These runs are done at a painfully slow pace. On a scale of 1-10 in speed they are a 2-3. However, these runs are considered “active recovery” and are extremely important to your next long/hard run. They are so important that I would prefer you put more emphasis on these. Which means do them on your “rest” days if you can’t make it on the actual scheduled training day. You should be able to have a conversation, talking in full sentences.

  • Moderate Run

Moderate run is the orange zone. Your running is usually 1 to 2 minutes faster than your EASY run.  It is the “EFFORT” at which you could hold this pace for one hour.  “You can still talk, but in one-or two word responses.  You’ll hear your breathing, but should still be in full control of your form.”

  • Hard Run

Hard run is the red zone or anaerobic zone. You will spend the least amount of time in this zone during your training.  It is meant for lactate threshold and interval training.  You should feel like you are breathing hard, reaching for air.

Fartlek Training Sessions
These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don’t need to know what those terms mean, but you can google them if you are interested.
Here is the format for our Fartlek sessions…
Warm Up with 5-10 minutes of light jogging
Run for 4 minutes at above moderate pace, jog slowly for 1 minute. This is one cycle
Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles
On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs
Cool down for 5-10 minutes of light jogging when done with cycles

Cross Training Sessions (Xtrain)
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer(elliptical trainer) and the rowing machine are other good examples. If you don’t have access to any equipment go for a brisk walk and throw in some stairs.
Here is the format for our Fartlek sessions…
Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc.)
Time: 30 minutes
Intensity: Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc.)

Rest Days
THE most important 2 days of the week! Your body adapts to the extra stress of training on these days – not on actual training days. Take it easy – you can even take the elevator instead of the stairs!