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Houston Marathon training program, week 15
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It's time for the week 15 workout schedule and the joy of adjusting to daylight savings time. We'll be bumping things up a bit but nothing excessive. Since last week's recovery, everybody should be fresh for some mileage. Just about everyone is jazzed about the New York City Marathon over the weekend.
How to do a running pick-up workout
Pick-ups are similar to fartlek but just a bit more structured. They are also similar to track intervals except they are done on the road or on the trail and the intervals are done according to time rather than distance.
This is where a sports watch or a heart rate monitor with a count-down function really comes in handy. That makes it easy to go by the beep rather than glancing down.
Begin by doing a mile at warm-up pace. Then for the next 4 miles, alternate intervals at 10K pace with recovery intervals. The exact time depends on where the runner is in his or her training. 2 minutes fast followed by 2 recovering is a good starting point. Finish up with a mile cool-down.
The Weather Channel's 10-day guess reports mid 50s lows and mid 70s highs this week with plenty of sunshine (just not in last week's temporal frame due to falling back for daylight savings time.
So, put down the Halloween candy and get busy!
Marathon training plan – week 15
11/02/09 - 11/08/09
- Monday: Fartlek or pick-ups, 6 miles (see pick-ups definition above)
- Tuesday: Easy, 6 miles
- Wednesday: Hillwork, 5 miles
- Thursday: Easy, 6 miles
- Friday: Rest day
- Saturday: Long run, 12 miles
- Sunday: cross training (weight training, swimming, cycling, yoga, elliptical machine, etc.)
Total weekly mileage = 35 miles
This is a good time to check the mileage on those running shoes. Don't let them go too far. This is why a quality running log will track this. And never do a long run in a new pair of shoes. Break them in first with a few 5-milers or so.
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For more info:
- Use a running log to set running goals and track fitness levels
- Diagnosis and treatment of iliotibial band syndrome
- Prevent sports injuries by stretching
- Improve your running performance with speedwork
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