RunBayou: 2006 Houston Marathon program

RunBayou: 2006 Houston Marathon program

– Scientifically based –
– Goal driven –
– Run by you –

Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan - Tom Landry

2006 Chevron Houston Marathon
Training program

This training program was designed to incorporate the Houston Marathon warm-up series races and/or other major races that occurred during the training (note the green triangles on the mileage and phase chart).

	Marathon program phases - Phase details
	Mileage and Phase chart - Shows the trends of weekly mileage, phase dates and lengths, weeks until the marathon, and warm-up series races. Note: The trend of weekly mileage is what is important...not necessarily the actual mileage.
	Training program overview - Overview of phase objectives
	Training Calendar - Provides a calendar view for each week in the program.
	2006 Weekly workouts - Details for each week of the 30 week program.

Marathon Program Phases

Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Taper

Although anyone can benefit from the Runbayou philosophy of training, this program is primarily designed for runners who want to improve their marathon times. In other words, they've run at least one marathon and are interested in improving their performance.

The ideal Runbayou program takes approximately 30 weeks and is divided into five (5) phases and a taper. Each phase focuses on a specific aspect of your fitness and is designed to prepare you for each subsequent phase. To get a better understanding of the program, please take a look at the Runbayou philosophy.

For optimal results, do the phases in order. This will minimize your risk of injury and maximize your performance in the marathon.

Phase 1 - Base building for 6 weeks or longer

	The objective of this phase is to build aerobic capacity by increasing the capillary beds in your muscles.
	The runs are easy and weekly mileage is increased slowly...~10% per week.
	Ideally, your weekly mileage in the last week of this phase will be approximately 70% of the peak weekly mileage you will do during the program.

Phase 2 - Hill bounding for 6 weeks

	The objectives in this phase are to increase the strength in your legs and ankles and improve your running technique.
	In addition to easy running, there are two (2) hill bounding sessions per week.

Phase 3 - Repetition pace training for 6 weeks

	The objectives of this phase are to improve leg turnover and running technique.
	There are two (2) repetition/speed sessions per week.

Phase 4 - Interval pace training for 6 weeks

	The objective of this phase is to improve your ability to run fast over longer distances.
	The quality workouts are interval and threshold drills - fast running over longer distances.

Phase 5 - Marathon specific training for 4 weeks

	The objectives of this phase are to integrate the past training into marathon specific workouts.
	The quality workouts are marathon paced long runs and threshold workouts during the week.

Taper for 2-3 weeks

	The objective of this phase is to rest and prepare your body to peak for your marathon.
	The quality workouts are similar to phase 4 workouts while decreasing your weekly mileage.

Marathon Race Day

	The objective of this day is to race your best.
	You've done the work; you're at peak fitness; it is time to show it off.

Mileage and Phase chart

30 week marathon training program

Legend

2006 Houston Marathon Training Program - Title of the chart

Miles - Miles per week; this is only a relative indicator; your mileage may vary (ymmv)

Week of training - Weeks begin on Monday and end on Sunday; The dates indicate the end of the week (i.e., 7 Aug is a Sunday, the last day of the first week of Phase 2)

Start of Phase boxes - Indicate the end of the first week of a phase and correspond to the large blue dots

	Phase 1 - Mileage base building, 6 weeks or more
	Phase 2 - Hill bounding, 6 weeks
	Phase 3 - Repetition, 6 weeks
	Phase 4 - Intervals, 6 weeks
	Phase 5 - Marathon specific, 4 weeks
	Taper - Taper before the marathon, 2 weeks

Blue dots - Indicate total miles per week run; Large blue dots are the beginning of each phase

Blue Line - Indicates weekly mileage trend
Note: Mileage generally increases for 2 weeks and then decreases for 1 week
IMPORTANT: Mileage per week drops at the beginning of each phase AND on a race week; this is by design and helps reduce the stress when introducing new workouts.

Red dots - indicate distance of the long run for the week

Red Line - indicates the trend of the long runs for each week
Note: Long runs are ~33% of total miles per week.

Green triangles on Red Line - These indicate the following races; 10 miler, 20K, 25K, 30K and/or SunMart 50K/50 miler respectively.

Green circle - Indicates the 2006 Houston Marathon.

Training program overview

For optimal results, do the phases in order. This will minimize your risk of injury and maximize your performance in the marathon.

Here are the program phases, dates, and objectives

Phase 1 - Base building for 6 weeks or longer (Weeks 30 - 25 on chart)
June 26, 2005 to July 31, 2005

	The objective of this phase is to build aerobic capacity by increasing the capillary beds in your muscles.
	The runs are easy and weekly mileage is increased slowly...~10% per week.
	Ideally, your weekly mileage in the last week of this phase will be approximately 70% of the peak weekly mileage you will do during the program.

Phase 2 - Hill bounding for 6 weeks (Weeks 24 - 19 on chart)
August 1, 2005 to September 11, 2005

	The objectives in this phase are to increase the strength in your legs and ankles and improve your running technique.
	In addition to easy running, there are two (2) hill bounding sessions per week.

Phase 3 - Repetition pace training for 6 weeks (Weeks 18 - 13 on chart)
September 12, 2005 to October 23, 2005

	The objectives of this phase are to improve leg turnover and running technique.
	There are two (2) repetition/speed sessions per week.

Phase 4 - Interval pace training for 6 weeks (Weeks 12 - 7 on chart)
October 24, 2005 to December 4, 2005

	The objective of this phase is to improve your ability to run fast over longer distances.
	The quality workouts are interval and threshold drills - fast running over longer distances.

Phase 5 - Marathon specific training for 4 weeks (Weeks 6 - 3 on chart)
December 5, 2005 to January 1, 2006

	The objectives of this phase are to integrate the past training into marathon specific workouts.
	The quality workouts are marathon paced long runs and threshold workouts during the week.

Taper for 2-3 weeks (Weeks 2 & 1 on chart)
January 2, 2006 to January 14, 2006

	The objective of this phase is to rest and prepare your body to peak for your marathon.
	The quality workouts are similar to phase 4 workouts while decreasing your weekly mileage.

Marathon Race Day
January 15, 2006

	The objective of this day is to race your best.
	You've done the work; you're at peak fitness; it is time to show it off.

Training Calendar
October November December January

Below is a calendar of the runbayou training program. Details for each phase can be found by clicking the phase link at the beginning of each week.

October 2005

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
3 PHASE 3 Week 4 Total mileage this week is ~88% of planned peak mileage Easy	4 6x200 & 6x400 at repetition pace	5 Easy	6 5x1 mile @ threshold pace with 1 minute rests	7 Easy	8 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	9 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy
10 PHASE 3 Week 5 Total mileage this week is ~83% of planned peak mileage Easy	11 6x200, 6x400 at repetition pace	12 Easy	13 25 minutes tempo at threshold pace if NOT doing the 20K OR Easy	14 Easy	15 ~30 minutes easy if running the 20K OR Long Run (Sat or Sun) ~33% of total weekly mileage	16 20K race OR Long Run (Sat or Sun) ~33% of total weekly mileage run if not doing the 20K
17 PHASE 3 Week 6 Total mileage this week is ~90% of planned peak mileage Easy	18 Easy if you ran the 20K OR 25 minute tempo run at threshold pace	19 Easy	20 18-20x200s at repetition pace	21 Easy	22 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	23 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy
24 PHASE 4 Week 1 Total mileage this week is ~85% of planned peak mileage Easy	25 6x1000-1200 @ interval pace w/~4:00 active recoveries	26 Easy	27 Easy with strides	28 Easy	29 3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun) OR Easy	30 3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun) OR Easy
31 PHASE 4 Week 2 Total mileage this week is ~92% of planned peak mileage Easy	1 4x1200 @ interval pace w/5:00 active recoveries	2 Easy	3 4x1 mile @ threshold pace w/1:00 rests plus 3x1000 w/1:00 rests	4 Easy	5 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	6 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy

November 2005

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
31 PHASE 4 Week 2 Total mileage this week is ~92% of planned peak mileage Easy	1 4x1200 @ interval pace w/5:00 active recoveries	2 Easy	3 4x1 mile @ threshold pace w/1:00 rests plus 3x1000 @ threshold pace w/1:00 rests	4 Easy	5 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	6 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy
7 PHASE 4 Week 3 Total mileage this week is ~83% of planned peak mileage Easy	8 8x800 @ interval pace w/3:00 active recoveries	9 Easy	10 30 minute tempo at threshold pace if NOT doing the 25K or the "tempo special" on the weekend. OR Easy	11 Easy	12 ~30 minutes easy if running the 25K or "tempo special" OR Long Run (Sat or Sun) ~33% of total weekly mileage if you did the 30 minute tempo earlier OR the "tempo special"	13 25K race OR Long Run (Sat or Sun) ~33% of total weekly mileage if you did the 30 minute tempo earlier OR the "tempo special"
14 PHASE 4 Week 4 Total mileage this week is ~90% of planned peak mileage Easy	15 6x1000-1200 @ interval pace w/~4:00 active recovery	16 Easy	17 3x2 miles @ threshold pace w/2:00 rests	18 Easy	19 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	20 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy
21 PHASE 4 Week 5 Total mileage this week is ~97% of planned peak mileage Easy	22 5x1200 @ interval pace w/5:00 active recoveries	23 Easy	24 Easy with strides	25 Easy	26 Marathon pace workout (Sat or Sun) lesser of 12 miles or 1.5 hours OR Easy	27 Marathon pace workout (Sat or Sun) lesser of 12 miles or 1.5 hours OR Easy
28 PHASE 4 Week 6 Total mileage this week is 100% of planned peak mileage Easy	29 6x1000-1200 @ interval pace w/~4:00 active recovery	30 Easy	1 6x1 miles @ threshold pace with 1:00 rests	2 Easy	3 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	4 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy

December 2005

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
28 PHASE 4 Week 6 Total mileage this week is 100% of planned peak mileage Easy	29 6x1000-1200 @ interval pace w/~4:00 active recovery	30 Easy	1 6x1 miles @ threshold pace with 1:00 rests	2 Easy	3 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy	4 Long Run (Sat or Sun) ~33% of total weekly mileage OR Easy
5 PHASE 5 Week 1 Total mileage this week is ~95% of planned peak mileage Easy	6 10x800s @ threshold pace with 30 second rests	7 Easy	8 Easy	9 Easy	10 SunMart 50K/50 mile OR ~30 minutes easy if running the 30K OR 20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun)	11 30K race OR rest or 30 minutes easy if you ran SunMart OR 20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun)
12 PHASE 5 Week 2 Total mileage this week is 100% of planned peak mileage Easy	13 Easy.	14 Easy	15 20 minute tempo, 10 minutes easy, 20 minute tempo	16 Easy	17 Long run (Sat or Sun) lesser of 20 miles or 2.5 hours OR Easy if long run on Sunday	18 Long run (Sat or Sun) lesser of 20 miles or 2.5 hours OR Easy if long run on Saturday
19 PHASE 5 Week 3 Total mileage this week is 100% of planned peak mileage Easy	20 4x10-12 minutes @ threshold pace with 2 minute rests	21 Easy	22 Easy	23 Easy	24 Marathon Pace Run workout (Sat or Sun) lesser of 15 miles or 2 hours OR Easy	25 Marathon Pace Run workout (Sat or Sun) lesser of 15 miles or 2 hours OR Easy
26 PHASE 5 Week 4 Total mileage this week is ~83% of planned peak mileage Easy	27 Easy	28 Easy	29 20 minute tempo @ threshold pace, 5 minute rest, 2x10-12 minutes at threshold pace with 2 minute rest.	30 Easy	31 3x2 miles at threshold with 2 minute rests and 10 miles or 1.5 hours easy (Sat or Sun)	1 3x2 miles at threshold with 2 minute rests and 10 miles or 1.5 hours easy (Sat or Sun)

January 2006

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
2 Taper Week 1 Total mileage this week is ~52% of peak mileage Easy	3 Easy	4 Easy	5 4x10-12 minutes @ threshold pace with 2 minute rests	6 Easy	7 Long Run (Sat or Sun) ~10 miles easy OR Easy	8 Long Run (Sat or Sun) ~10 miles easy OR Easy
9 Taper Week 2 Mileage this week to Saturday is ~30% of peak mileage	10 4x1000-1200 at threshold pace with full recoveries	11 Easy	12 Easy w/strides	13 Easy or rest.	14 ~30 minutes easy Put out your race clothes, bib #, sports gel, shoes, etc.	15 Houston Marathon 26.2 miles as fast as you can!
16 Relax or easy	17 Relax or easy	18 Relax or easy	19 Relax or easy	20 Relax or easy	21 Relax or easy	22 Relax or easy
23 Relax or easy	24 Relax or easy	25 Relax or easy	26 Relax or easy	27 Relax or easy	28 Relax or easy	29 Relax or easy
30	31

2006 Houston Marathon weekly workouts

These are the weekly workouts while training for the 2006 Chevron Houston Marathon. Details for each week leading up to the marathon can be seen by clicking on the related link.
Back to top.

Weeks until the 2006 Houston Marathon

Training week: Monday - Sunday

	1 week
	2 weeks
	3 weeks
	4 weeks
	5 weeks
	6 weeks
	7 weeks
	8 weeks
	9 weeks
	10 weeks
	11 weeks
	12 weeks
	13 weeks
	14 weeks
	15 weeks
	16 weeks
	17 weeks
	18 weeks
	19 weeks
	20 weeks

	21 weeks
	22 weeks

	23 weeks
	24 weeks

25 weeks

	26 weeks
	27 weeks

	28 weeks
	29 weeks
	30 weeks

	January 9th to January 15th, 2006
	January 2nd to January 8th, 2006
	December 26th to January 1st, 2006
	December 19th to 25th, 2005
	December 12th to 18th, 2005
	December 5th to 11th, 2005
	November 28th to December 4th, 2005
	November 21st to 27th, 2005
	November 14th to 20th, 2005
	November 7th to 13th, 2005
	October 1st to November 6th, 2005
	October 24th to 30th, 2005
	October 17th to 23rd, 2005
	October 10th to 16th, 2005
	October 3rd to 9th, 2005
	September 26th to October 2nd, 2005
	September 19th to 25th, 2005
	September 12th to 18th, 2005
	September 5th to 11th, 2005
	August 29th to September 4th, 2005
	August 22nd to 28th, 2005
	August 15th to 21st, 2005
	August 8th to 14th, 2005
	August 1st to 7th, 2005
	July 25th to 31st, 2005
	July 18th to 24th, 2005
	July 11th to 17th, 2005
	July 4th to 10th, 2005
	June 27th to July 3rd, 2005
	June 20th to 26th, 2005

1 week to the Houston Marathon
Monday January 9th, 2006 to Sunday January 15th, 2006
Taper Final week.

Latest news

1/10/06

	5 days to the Chevron Houston Marathon!
	Speed-work is over; rest, rest, rest.
	Carbo-loading begins Thursday.

1/8/06

This is it! Next Sunday is the Chevron Houston Marathon!

Workout objectives this week

	Decrease your weekly mileage. By Saturday, you will have run no more than ~30% of your peak weekly mileage.
	Tuesday workout: 4x1000-1200 @ threshold pace with FULL recoveries. Click here for details of threshold paces.
	Sunday workout: 1 very fast marathon
	Easy runs or rest all week. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our final week. We'll do one threshold workout and a few easy runs during the week.

Threshold pace workout

	Warm-up for 2-3 miles.
	4x1000-1200 @ threshold pace with full recoveries (i.e., you don't run the next work-bout until you feel you are ready)
	Cool-down for 2-3 miles.
	Total mileage = 7-9

Taper stuff
Details of specific workouts can be found on the Taper link.

2 weeks to the marathon
Monday January 2nd, 2006 to Sunday January 8th, 2006
Taper Week 1.

Latest news

1/5/06

	10 days to the Chevron Houston Marathon!
	Congratulations to the Texas Longhorns for winning the Rose Bowl and becoming the undisputed National Championship in Football....Go Horns!
	Please, no 18 mile long runs this weekend.

1/2/06

	Only 2 more weeks to the Chevron Houston Marathon!
	Taper time! Back off your mileage & let your body rest, heal, and be ready for peak performance on January 15th.
	Please read the Taper stuff!

Workout objectives this week

	Decrease your weekly mileage. At the end of this week, you will have run ~50-55% of your peak weekly mileage.
	Thursday workout: 4x10-12 minutes @ threshold pace with 2 minute rests. Click here for details of threshold paces.
	Saturday or Sunday workout: 10-14 miles easy
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 1st week of a two week Taper - Final preparation - sharpening workouts. We'll do one threshold workout and one long slow distance run. All other runs during the week should be easy/rest/recovery runs.

Threshold pace workout

	Warm-up for 2-3 miles.
	4x10-12 minutes @ threshold pace with 2 minute rests
	Cool-down for 2-3 miles.
	Total mileage = 10-13

Taper stuff
Details of specific workouts can be found on the Taper link.

Tentative plan

There will be one (1) hard session per week. The first workout is Thursday January 8th. We will meet at 4:45am at the Memorial Park Tennis Center.

	One speed session per week will focus on threshold pace drills (800-1200 meters or 10-12 minutes at 20-25 seconds slower than 5K race pace)
	The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles.

3 weeks to the marathon
Monday December 26th, 2005 to Sunday January 1st, 2006
Phase 5 Week 4.

Latest news

12/26/05

	Only 3 more weeks to the Chevron Houston Marathon!
	Time to start dropping the weekly mileage.

Workout objectives this week

	Decrease your weekly mileage by 17% of your planned peak weekly mileage. At the end of this week, you will have run ~83% of your peak weekly mileage.
	Thursday workout: 20 minute tempo @ threshold pace, 5 minute rest, 2x10-12 minutes at threshold pace with 2 minute rest. Click here for details of threshold paces.
	Saturday or Sunday workout: 3x2 miles at threshold pace with 2 minute rests and 10 miles or 1.5 hours easy. Click here for details of threshold paces.
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 4th and final week of Phase 5 - Final marathon workouts. We'll do one pure threshold workout and one threshold and long run combination. All other runs during the week should be easy/rest/recovery runs.

Threshold pace workout

	Warm-up for 2-3 miles.
	20 minute tempo @ threshold pace
	5 minute rest
	2x10-12 minutes at threshold pace with 2 minute rest @ threshold pace with 2 minute rests
	Cool-down for 2-3 miles.
	Total mileage = 10-13

Threshold & long run with pace workout

	Warm-up for ~2 miles.
	3x2 miles at threshold pace with 2 minute rests
	10 miles or 1.5 hours easy
	Total mileage 17-20 miles

Phase 5 stuff
Details of specific workouts can be found on the Phase 5 link.

Tentative plan

There will be two (2) hard sessions per week. The first workout is Tuesday December 5th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group hard sessions will be on Tuesday's and week-ends for 4 weeks.

	One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
	The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles.

4 weeks to the marathon
Monday December 19th, 2005 to Sunday December 25th, 2005
Phase 5 Week 3.

Latest news

12/21/05

	25 days to the Chevron Houston Marathon!
	Marathon pace workout this weekend. We'll meet at the Post Oak YMCA on Augusta at 5:00am.

12/20/05

26 days to the Chevron Houston Marathon!

12/16/05

	Long run (~20 miles week-end of December 17 & 18)
	After this weekend, only 4 more weeks to the Chevron Houston Marathon!

Workout objectives this week

	This is a maximum mile week. Maintain or increase weekly mileage to 100% of your planned peak weekly mileage (but no more than ~8% from last week.
	One *threshold* workout consisting of: 4x10-12 minutes @ threshold pace with 2 minute rests. Click here for details of threshold paces.
	Weekend workout will be a marathon pace run at lesser of 15 miles or 2 hours.
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 3rd week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one marathon pace run. All other runs during the week should be easy/rest/recovery runs.

Threshold pace workout

	Warm-up for 2-3 miles.
	4x10-12 minutes @ threshold pace with 2 minute rests
	Cool-down for 2-3 miles.
	Total mileage = 10-13

Marathon pace workout

	Warm-up for ~2 miles.
	Marathon pace for 15 miles or 2 hours (whichever is shorter)
	Cool-down for 2-3 miles
	Total mileage 17-20 miles

Phase 5 stuff
Details of specific workouts can be found on the Phase 5 link.

Tentative plan

	One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
	The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles.

5 weeks to the marathon
Monday December 12th, 2005 to Sunday December 18th, 2005
Phase 5 Week 2.

Latest news

12/11/05

	Congratulations to all who raced the 30K, SunMart 50K/50 Miler, Jingle Bell Run, & White Rock Marathon; I saw some of the results...let's here some race reports!
	Only 5 more weeks to the Chevron Houston Marathon! Put another way, that's 35 days!!!
	This Tuesday, we'll run easy (~10-12 miles); Thursday is speed-work.
	Our 2nd work-out will be a 2.5 hour long run on the week-end.

Workout objectives this week

	This is a maximum mile week. Increase weekly mileage to 100% of your planned peak weekly mileage (but no more than ~8% from last week.
	One *threshold* workout consisting 20 minute tempo, 10 minutes easy, 20 minute tempo Click here for details of threshold paces. If you raced the 30K or SunMart last week, run easy on Tuesday and do this workout on Thursday.
	Weekend workout will be lessor of ~20 miles or 2.5 hours
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 2nd week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one long run of 20 miles or 2.5 hours at an easy pace. All other runs during the week should be easy/rest/recovery runs.

Threshold pace workout

	Warm-up for 2-3 miles.
	20 minute tempo run at threshold pace
	10 minutes easy
	20 minute tempo run at threshold pace
	Cool-down for 2-3 miles.
	Total mileage = 11-14

Phase 5 stuff
Details of specific workouts can be found on the Phase 5 link.

Tentative plan

	One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
	The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles.

6 weeks to the marathon
Monday December 5th, 2005 to Sunday December 11th, 2005
Phase 5 Week 1.

Latest news

12/5/05

	Only 6 more weeks to the Chevron Houston Marathon!
	Phase 4 - Interval workouts are over!
	Our 2nd work-out will be on the week-end as it will be a lot of miles.
	Runbayou email list (password protected)

Workout objectives this week

	This is the week of the 30K (Sunday) and SunMart 50K/50 Miler (Saturday).
	Decrease weekly mileage by ~5% from last week. At the end of this week, you should be at ~95% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run 57 miles this week.
	One *threshold* workout consisting of 10x800s @ threshold pace with 30 second rests. Click here for details of threshold paces.
	Second workout will be either a race or a TLT workout (tempo, long, tempo) a la Coach Jack! - see below
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 1st week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one of the following: race (see below) or 20 minute tempo, 1 hour easy, 20 minute tempo run. All other runs during the week should be easy/rest/recovery runs.

Threshold pace workout

	Warm-up for 2-3 miles.
	10x800 repeats at threshold pace with 30 second rests between work-bouts.
	Cool-down for 2-3 miles.
	Total mileage = 9-11

30K, 50K, or 50 Mile race OR Threshold workout

	Warm-up for 2-3 miles.
	One (1) of the following: A) 30K in SugarLand B) SunMart 50K C) SunMart 50 Miler D) Threshold, Long, Threshold (TLT) run - 20 minute tempo at threshold pace, 1 hour easy, 20 minute tempo at threshold pace.
	Cool-down for 2-3 miles

Phase 5 stuff
Details of specific workouts can be found on the Phase 5 link.

Tentative plan

	One speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
	The week-end session will focus on a marathon pace run, very long run, or Long run w/threshold miles.

7 weeks to the marathon
Monday November 28th, 2005 to Sunday December 4th, 2005
Phase 4 Week 6.

Latest news

12/1/05

	If you've done the 2 speed-work sessions, you are essentially done with Phase 4. No more intervals...whoo hooo!
	Take it easy the rest of the week.
	Next week will be the first week of Phase 5 - Final preparation. Go ahead, and read up on it.

11/28/05

	Only 7 more weeks to the Chevron Houston Marathon!
	This is a maximum mileage week!

Workout objectives this week

	Increase weekly mileage to your maximum planned weekly mileage (please don't increase it by more than ~7% from last week). At the end of this week, you should be at ~100% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run 60 miles this week.
	One interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO₂Max workout).
	Second workout will be 6x1 miles @ threshold pace with 1:00 rests. Click here for details of interval and threshold paces.
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 5th week of Phase 4 - Interval workouts. We'll do one interval workout and one marathon pace run. All other runs during the week should be easy/rest/recovery runs.

Interval workout

	Warm-up for 2-3 miles.
	5x1200 @ interval pace w/5:00 active recoveries
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Threshold pace workout

	Warm-up for 2-3 miles.
	6x1 mile repeats at threshold pace with 1 minute rests between work-bouts.
	Cool-down for 2-3 miles.
	Total mileage = 10-12

Phase 4 stuff
Details of specific workouts can be found on the Phase 4 link.

Tentative plan

There will be two (2) speed sessions per week. The first workout is Tuesday October 25th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.

	One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
	The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run.

8 weeks to the marathon
Monday November 21st 2005 to Sunday November 27th, 2005
Phase 4 Week 5.

Latest news

11/21/05

	Only 8 more weeks to the Chevron Houston Marathon!
	Happy Thanksgiving - go ahead, make Thursday a rest day and take the day off! Of course, there is the Turkey Trot...
	We'll be doing a marathon pace run this weekend (11/26/05 or 11/27/05); This will be in place of our normal threshold run.

Workout objectives this week

	Increase weekly mileage by ~7% from last week. At the end of this week, you should be at ~97% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~58 miles this week.
	One interval workout consisting of 5x1200 @ interval pace w/5:00 active recoveries (this is a VO₂Max workout). (Click here for details of interval paces)
	Second workout will be a marathon pace workout for ~12 miles or 1.5 hours (probably in place of your long slow distance run).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 5th week of Phase 4 - Interval workouts. We'll do one interval workout and one marathon pace run. All other runs during the week should be easy/rest/recovery runs.

Interval workout

	Warm-up for 2-3 miles.
	5x1200 @ interval pace w/5:00 active recoveries
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Marathon pace workout

	Warm-up for 2-3 miles.
	~12 miles or 1.5 hours at marathon pace threshold pace Note: This is a time to practice drinking during the race, taking a sports gel, and wearing all your marathon gear.
	Cool-down for 2-3 miles.
	Total mileage = 16-18

Phase 4 stuff
Details of specific workouts can be found on the Phase 4 link.

Tentative plan

	One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
	The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run.

9 weeks to marathon
Monday November 14th 2005 to Sunday November 20th, 2005

Latest news

11/16/05
Reminders - Train to recover

	The next three weeks will be tough. Run easy on your easy days. We'll be increasing weekly mileage and doing some pretty hard workouts. Running too fast on your easy days will increase your risk of injury.
	Patience is the key. Ask yourself - Do you want to run fast in this great weather (because you can) OR, do you want to have a great marathon in January?

11/13/05

	Only 9 more weeks to the Chevron Houston Marathon!
	Congratulations to all who ran today in the 25K. It was hot and humid. I hope everyone learned what heat and humidity can do to your pace...I sure did! Results are at InsideTexasRunning.com

Workout objectives this week

	Increase weekly mileage by ~8% from last week. At the end of this week, you should be at ~90% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~54 miles this week.
	One interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO₂Max workout).
	Second workout will be 3x2 miles @ threshold pace w/2:00 rests. (Click here for details of interval and threshold paces).
	Easy runs to make up the rest of your weekly mileage plus 1 LSD. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 4th week of Phase 4 - Interval workouts. We'll do one interval workout and one threshold run. All other runs during the week should be easy/rest/recovery runs.

Interval workout

	Warm-up for 2-3 miles.
	6x1000-1200 @ interval pace w/4:00 active recoveries
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Lactate threshold workout

	Warm-up for 2-3 miles.
	3x2 mile repeats with 2:00 rests at threshold pace
	Cool-down for 2-3 miles.
	Total mileage = 10-12

Phase 4 stuff
Details of specific workouts can be found on the Phase 4 link.

Tentative plan

	One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
	The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run.

10 weeks to marathon
Monday November 7th 2005 to Sunday November 13th, 2005

Latest news

11/9/05

	Good luck to all racing this weekend!
	Notice the new look of Runbayou. Please let me know what you think.
	The Mileage & phase chart has been combined with the Training Calendar. Click Mileage & workouts to check it out.

11/4/05

	After Sunday, only 10 more weeks to the Chevron Houston Marathon!
	The 25K race is this Sunday. Are you in?
	If you are not racing the 25K but want to get in a hard long run this week-end, try the Tempo Special (see below for details). You might even try it during the 25K.

Workout objectives this week

	This is the week of the 25K!
	Decrease weekly mileage by ~9% from last week. At the end of this week, you should be at ~83% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~50 miles this week.
	One interval workout consisting of 8x800 @ interval pace w/3:00 active recoveries (this is a VO₂Max workout)
	2nd workout is either: The 25K race on Sunday OR a 30 minute tempo run @ slightly slower than threshold pace on Thursday OR the Tempo Special - a threshold pace run during your long run on the weekend if you don't do the 30 minute tempo run Click here for details of interval and threshold paces.
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 3rd week of Phase 4 - Interval workouts. We'll do one interval workout and one tempo run. All other runs during the week should be easy/rest/recovery runs.

Interval workout

	Warm-up for 2-3 miles.
	8x800 @ interval pace w/~3:00 active recoveries
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Lactate threshold workout

	Warm-up for 2-3 miles.
	30 minute tempo run at slightly slower than threshold pace
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Tempo Special

	Warm-up for 1/3 of your total long run.
	1/3 of your total long run at slightly slower than threshold pace.
	Cool-down for 1/3/ of your total long run.
	Total mileage = your long run mileage (~33% of your total weekly mileage) For example: If you are going to run a total of 45 miles this week, your long run might be ~15 miles. Warm-up for 5 miles, run 5 miles at slightly below threshold pace (See Jack Daniels' Running Formula for details), cool-down for 5 miles.

Phase 4 stuff
Details of specific workouts can be found on the Phase 4 link.

Tentative plan

	One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
	The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run.

11 weeks to Marathon
Monday October 31st 2005 to Sunday November 6th, 2005

Latest news

10/31/05

Happy Halloween; 11 weeks to the Houston Marathon.

Workout objectives this week

	Increase weekly mileage by ~7% from last week. At the end of this week, you should be at ~92% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~55 miles this week.
	One interval workout consisting of 4x1200 @ interval pace w/5:00 active recoveries (this is a VO₂Max workout); Second workout will be 4x1 mile @ threshold pace w/1:00 rests plus 3x1000 w/1:00 rests (also at threshold pace). (Click here for details of interval and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 2nd week of Phase 4 - Interval workouts. We'll do one interval workout and one threshold workout. All other runs during the week should be easy/rest/recovery runs.

Interval workout

	Warm-up for 2-3 miles.
	4x1200 @ interval pace w/~5:00 active recoveries
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Lactate threshold workout

	Warm-up for 2-3 miles.
	4x1 mile repeats w/1:00 rests plus 3x1000 repeats w/1:00 rests; at threshold pace
	Cool-down for 2-3 miles.
	Total mileage = 10-12

Phase 4 stuff
Details of specific workouts can be found on the Phase 4 link.

Tentative plan

	One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
	The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run.

12 weeks to Marathon
Monday October 24th 2005 to Sunday October 30th, 2005

Latest news

10/27/05

Congratulations to the White Sox. We made it to the World Series, the games were awesome, and Houston did itself proud. Hey....I LIVE FOR THIS!!!!!

The workout this Sunday will start at 5:45am (don't forget Daylight Savings Time...we get to sleep in an hour). Here is the plan: Start at 5:45am from the Memorial Park Tennis Center; warm-up for 2 miles (out 1 mile and back); 3 mile tempo run (1 loop around the park); out short with the BCRR folks through River Oaks; At Memorial and Shepherd on Buffalo Bayou, we'll do the 3x1 mile repeats w/1 minute rests; Cool-down for 2.5 miles back to Memorial Park. Total mileage is 18.

10/24/05

	The Astros are down 0-2 and have the Sox right where they want 'em. Hey, this is BASEBALL!
	Tuesday will be our first interval workout. See below for details.
	The Lactate Threshold workout will be a weekend workout as it involves running 18-20 miles. I'll be running on Sunday morning and will start at 6:00am from the Memorial Park Tennis Center.
	Thursday will be an easy day with strides.

Workout objectives this week

	Decrease weekly mileage by ~5% from last week. At the end of this week, you should be at ~85% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~53 miles this week.
	One interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recoveries (this is a VO₂Max workout); Second workout (on the weekend) will be a 3 mile tempo @ threshold pace then, 1 hour easy, then 3x1 mile @ threshold pace w/1 minute rests. (Click here for details of interval and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 1st week of Phase 4 - Interval workouts. We'll do one interval workout one tempo run. All other runs during the week should be easy/rest/recovery runs.

Interval workout

	Warm-up for 2-3 miles.
	6x1000-1200 @ interval pace w/~4:00 active recoveries
	Cool-down for 2-3 miles.
	Total mileage = 8-10

Lactate threshold workout

	Warm-up for 2-3 miles.
	3 mile tempo run at threshold pace, 1 hour easy, 3x1 miles at threshold pace with 1 minute recoveries.
	Cool-down for 2-3 miles.
	Total mileage = 18-20

Phase 4 stuff
Details of specific workouts can be found on the Phase 4 link.

Tentative plan

	One speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
	The other session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.) and/or a marathon pace run.

13 weeks to Marathon
Monday October 17th 2005 to Sunday October 23rd, 2005

Latest news

10/21/05

	Go Astros!!!!!
	Enjoy your long run this weekend

10/17/05

	Send me your 20K race reports (i.e., overall time, splits, how you felt, etc. etc.).
	This is the last week of Phase three. Enjoy it 'cause Phase 4 is a killer! Click here for details.
	13 weeks to the Houston Marathon!

Workout objectives this week

	Increase weekly mileage by ~8% from last week. At the end of this week, you should be at ~90% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~54 miles this week.
	If you raced the 10 Miler and the 20K, then this is a recovery week. You'll do one repetition session. If you did not race both of the above races, you'll do a repetition session and a threshold pace run. (Click here for details of repetition and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our sixth week of Phase 3 - Repetition workouts. We'll do the same repetition workout as last week, increase our mileage a bit and do mile repeats in our second workout. All other runs during the week should be easy/rest/recovery runs.

Repetition workout

	Warm-up for 2-3 miles.
	18-20x200 work-bouts with full recoveries (run at repetition pace).
	Cool-down for 2-3 miles.

Lactate threshold workout

	Warm-up for 2-3 miles.
	25 minute tempo run at ~5 seconds per mile slower than threshold pace.
	Cool-down for 2-3 miles.

Phase 3 stuff
Details of specific workouts can be found on the Phase 3 link.

Tentative plan

There will be two (2) speed sessions per week. The first speed workout is Tuesday September 13th. We will meet at 4:45am at the Memorial Park Tennis Center. Our group speed sessions will be on Tuesday's and Thursdays for 6 weeks.

	We'll warm-up with an easy run around the Memorial Park trail (~3 miles)
	One speed session per week will focus on repetition pace drills (200-400 meter repeats at faster than 5K race pace) and the second speed session will focus on improving lactate threshold and will be a threshold pace run (e.g., mile repeats, tempo runs, etc.).
	Cool-down will be 2-3 miles in the park depending on your work schedule.

Total miles = 8-10.

14 weeks to marathon
Monday October 10th 2005 to Sunday October 16th, 2005

Latest news

10/14/05

	Phase 5 and Taper week workouts are completed; check 'em out.
	Good luck to everyone in the 20K Championship race on Sunday; weather should be good.

10/9/05

	14 weeks to the Chevron Houston Marathon!
	The 20K race is next Sunday.
	The cold front brought us wonderful long run weather this weekend.

Workout objectives this week

	Decrease weekly mileage by ~5-6% from last week. At the end of this week, you should be at ~83% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~50 miles this week.
	One repetition session and either the 20K race OR a threshold pace run (Click here for details of repetition and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our fifth week of Phase 3 - Repetition workouts. We'll do the same repetition workout as last week, decrease our mileage a bit and race on Sunday
Note: If you're not racing the 20K on Sunday, do a 25 minute tempo run on Thursday. All other runs during the week should be easy/rest/recovery runs.

Repetition workout

	Warm-up for 2-3 miles.
	6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
	Cool-down for 2-3 miles.

Lactate threshold workout

	Warm-up for 2-3 miles.
	25 minute tempo run at slightly slower (~5 seconds per mile) than your threshold pace.
	Cool-down for 2-3 miles.

15 weeks to marathon
Monday October 3rd 2005 to Sunday October 9th, 2005

10/5/05

Added a training calendar to make your planning easier. Check it out at Training Calendar
Note: October and November are complete.

10/4/05

	15 more weeks to the Houston marathon!
	Congratulations to all who ran the Space City 10 Miler on Sunday. Send me your race reports (i.e., overall time, splits, how you felt, etc. etc.).

Workout objectives this week

	Increase weekly mileage by ~6% from last week. At the end of this week, you should be at ~88% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~53 miles this week.
	One repetition session and a threshold pace run (Click here for details of repetition and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover!
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our fourth week of Phase 3 - Repetition workouts. We'll do the same repetition workout as last week, increase our mileage a bit and do mile repeats in our second workout. All other runs during the week should be easy/rest/recovery runs.

Repetition workout

	Warm-up for 2-3 miles.
	6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
	Cool-down for 2-3 miles.

Lactate threshold workout

	Warm-up for 2-3 miles.
	5x1 mile repeats at threshold pace.
	Cool-down for 2-3 miles.

16 weeks to marathon
Monday September 26th 2005 to Sunday October 2nd, 2005

Latest news

9/27/05

	In the heat and humidity, 12 brave souls hit the track this morning...as they say in the old country; Outstanding!
	If you're running the 10 Miler this Sunday, then Thursday's workout will be an easy run. If you're not doing the 10 Miler then you have a 25 minute tempo run, in the heat, before the cold front hits. Still time to rethink racing huh?
	My 2003 Mazda 6 was SOLD.

9/26/05

	Hurricane Rita didn't hit us as bad as it could have...I hope everyone fared well.
	16 weeks to the Marathon!!!
	The Space City 10 Miler is this Sunday October 2nd. If you will be running it, plan your workout accordingly.
	16 weeks until the Chevron Houston Marathon; it's now $80 to register. Get on it or you'll pay more later! (see Houston Marathon for details).
	Group speed-work on Tuesday morning 9/27/05 at the Memorial Park Tennis Center at 4:45am.

Workout objectives this week

	Decrease weekly mileage by ~3-4% from last week if you are racing the 10 miler. At the end of this week, you should be at ~83% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~50 miles this week.
	One repetition session and a threshold pace run (if you're not doing the 10 miler) (Click here for details of repetition and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! A 10 mile race this week is going to take it out of you.
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workouts

This is our third week of Phase 3 - Repetition workouts (see below). All other runs during the week should be easy/rest/recovery runs.

Repetition workout

	Warm-up for 2-3 miles.
	6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
	Cool-down for 2-3 miles.

Space City 10 Miler

	Remember your goal? It's the marathon.
	Use the 10 miler to practice your race strategy for the marathon (e.g., negative split running, drinking on the run, appropriate energy gel/meal/food, shoes, clothes, etc. etc.).

Lactate threshold workout (if you're not doing the 10 miler)

	Warm-up for 2-3 miles.
	25 minute tempo run (run at threshold pace).
	Cool-down for 2-3 miles.

17 weeks to marathon
Monday September 19th 2005 to Sunday September 25th, 2005

Latest information

	Buy my 2003 Mazda 6s Sports Sedan.
	Get on the runbayou email list - Write to chiptyme@runbayou.com

9/21/05

Yes, we will be running on Thursday September 22, 2005.

9/20/05

	Our 2nd repetition workout was this morning (4x200; 5x400; 4x200)
	Thursday's workout (9/22/05) will be 5x1 miles with 1:00 rests. NOTE: If your mileage is less 50 miles per week, I'd suggest 4x1 mile repeats or 5x1200s.

9/18/05

	17 weeks until the Chevron Houston Marathon; it's now $80 to register. Get on it or you'll pay more later! (see Houston Marathon for details).
	Group speed-work on Tuesday morning 9/20/05 at the Memorial Park Tennis Center at 4:45am.
	The Space City 10 Miler is October 2nd.

Workout objectives this week

	Increase weekly mileage by ~8.5% from last week. At the end of this week, you should be at ~85% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~51 miles this week.
	One repetition session this week and one threshold pace run this week (Click here for details of repetition and threshold paces).
	Easy runs to make up the rest of your weekly mileage. IMPORTANT: Train to recover! Our mileage dropped last week but this week, we are increasing our mileage and the speed-work will be just a bit more difficult.
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workouts

This is our second week of Phase 3 - Repetition workouts. We'll add an extra 200 at the beginning and end of our workout and increase our mileage this week by ~8.5% to about 85% of peak weekly mileage. All other runs during the week should be easy/rest/recovery runs.

Repetition workout

	Warm-up for 2-3 miles.
	4x200, 5x400, 4x200 work-bouts with full recoveries (run at repetition pace).
	Cool-down for 2-3 miles.

Lactate threshold workout

	Warm-up for 2-3 miles.
	5x1 mile repeats with 1 minute rests (run at threshold pace).
	Cool-down for 2-3 miles.

Objectives of Phase 3

	Increase or maintain turnover at ~180 steps per minute.
	Continue to improve running technique and form.
	Prepare you for intervals in Phase 4.

18 weeks to marathon
Monday September 12th 2005 to Sunday September 18th, 2005

Latest information

9/15/05

	Check out the new philosophy information Optimal Progress.
	Good luck to those running in the cross country relay (4x2 miles) on Saturday. Race starts at 5pm at Buffalo Bayou Park (where we did our hill-bounding). Details on the Tornados website.
	Conditions for this morning's 20 minute tempo run were typical Houston in September...warm and humid.

9/13/05

	Phase 3 repetition speed work officially began this morning at the Memorial Park track.
	Your hamstrings will be sore; please run easy in your runs this week; don't forget to back off the mileage too.
	A 20 minute tempo run on the MP loop is scheduled for Thursday.

9/11/05

Phase 3 workouts start Tuesday morning 9/13/05 at the Memorial Park Tennis Center at 4:45am. Join us for some 200s and 400s on the track...fun, fun, fun!

9/9/05

	18 weeks until the Chevron Houston Marathon; it's $70 if you register by 9/12/05 (either on-line or at the Marathon sign-up party; $80 starting 9/13/05 (see Houston Marathon for details).
	Phase 3 workouts start Tuesday morning 9/13/05 at the Memorial Park Tennis Center at 4:45am.
	BearKat Bash at Klein High School this Saturday. Race starts at 7:00am (16715 Stuebner Airline Dr.)

Workout objectives this week

	Decrease weekly mileage by ~5% from last week. At the end of this week, you should be at ~78% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~47 miles this week. Remember: Train to recover. We're doing two new hard workouts this week. It's a new stress on you so please decrease your mileage.
	One repetition session this week and one threshold pace run this week (Click here for details of repetition and threshold paces).
	Easy runs to make up the rest of your weekly mileage.
	Include a few strides (4-6) during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workouts

Remember, this is our first week of Phase 3 - Repetition workouts. This is a new type of stress on our bodies. Please decrease your mileage this week by ~5% to about 78% of your peak weekly mileage. All other runs during the week should be easy/rest/recovery runs.

Repetition workout

	Warm-up for 2-3 miles.
	3x200, 5x400, 3x200 work-bouts with full recoveries (run at repetition pace).
	Cool-down for 2-3 miles.

Lactate threshold workout

	Warm-up for 2-3 miles.
	20 minute tempo run (run at threshold pace).
	Cool-down for 2-3 miles.

Objectives of Phase 3

	Increase or maintain turnover at ~180 steps per minute.
	Continue to improve running technique and form.
	Prepare you for intervals in Phase 4.

19 weeks to marathon
Monday September 5th 2005 to Sunday September 11th, 2005

Latest information

9/8/05

	Simon Brabo was the winner of the most consistent 4x1 mile repeats. His variance over the 4 miles was only 1.69 seconds....excellent pacing by any standard. For his efforts, he wins one (1) free month of the Runbayou program. Congratulations Simon!!!!
	Hard workouts for Phase 2 are over; easy running until next week...unless you're racing the BearKat Bash this Saturday (5K and 10K)
	Next week is Phase 3 - Repetition workouts...200s & 400s on Tuesdays and threshold pace workouts on Thursdays.
	Good crowd at Memorial Park this morning for the 4x1 mile repeats; More than half of us ran our last mile faster than our first mile...as they say in the old country, "...that was a good one doncha know..."
	I'm waiting for splits results to determine today's workout winner (most consistent splits); Come on, don't be shy, send those emails to: chiptyme@runbayou.com

9/6/05

	This morning was the last hill bounding session; 15 folks bounding/springing/prancing...
	Thursday's workout is a 4x1 mile repeat with 1 minute recoveries; we'll start at the Memorial Park Tennis Center, do a 3 mile warm-up, then the 4x1s with 1 minute active recoveries (easy jogging), then a 2-3 mile cool-down.
	Thursday morning - Know your threshold pace. This can be determined by your VDOT. Or you can run ~25 seconds per mile slower than what you could race a 5K.

The Runbayou marathon strategy is to run a negative split (2nd half faster than the 1st half). To practice this, our objectives of Thursday's workout are: a) run consistent mile splits at threshold pace, b) run the last mile faster than the first mile.

9/4/05

	19 weeks to the Houston Marathon!
	The last Hill bounding session is Tuesday morning 4:45am at the Memorial Park tennis center. Thursday will be 4x1 mile repeats.
	VDOT time - The League Play Grill 5K is over. It was ~3.0 miles. Small race but flat with only a couple of tough turns/curb jumping ;)
	Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land.
	The Phase 3 schedule is up for those of you looking ahead.
	My 2003 Mazda 6S is still for sale...and there are pictures! - Click here

Workout objectives this week

	Increase your weekly mileage by ~6% from last week. This week, you should run ~82% of your peak weekly mileage (i.e., if your peak weekly mileage is 60 miles, then run ~49 miles this week. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent!
	One (1) hill bounding session this week; our wind sprints will be the same as last week Note: Wind sprints are rapid leg turnover runs for ~50-75 meters; speed is not necessarily the object; run with rapid turnover and perfect form! The second session is a 4x1 mile repeat session at threshold pace (Click here for details of threshold pace workouts).
	Easy runs to make up the rest of your weekly mileage.
	Include a few strides (4-6) during two of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. See Phase 2 workouts for details.

Workouts

Remember, building strength in your ankles and quads induces stress on your body. Adding the 4x1 mile repeats will induce more stress...especially since this is our first speed work session. Finally, we're increasing our weekly mileage by ~6%. All other runs during the week should be easy/rest/recovery runs.

Hill bounding workout

	Warm-up for 2-3 miles
	Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details
	Cool-down for 2-3 miles
	Read Phase 2 for more details.

4x1 mile repeat

	Warm-up for 2-3 miles
	4x1 mile repeats at threshold pace with 1 minute rests via active recoveries (easy jogging) Click here for threshold pace details
	Cool-down for 2-3 miles

Objectives of Phase 2

	Prepare you for speed work in Phase 3 by building strength in your ankles and quadriceps
	Work on technique - hips forward, quads parallel to ground

20 weeks to marathon
Monday August 29th 2005 to Sunday September 4th, 2005

Latest information

9/1/05

	Only 1 more hill bounding session left...whooo hooo!!!
	There were 15 folks were out there this morning!!!
	Next week will be: hill bounding on Tuesday & 4x1 mile repeats on Thursday; Memorial Park at 4:45am.

	VDOT time - There's a 5K race on Sunday September 4th @ 7:30am. It's called the League Play Grill Semi-Annual 5K Run and benefits the Houston Habitat for Humanity. $10 gets you registered. Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land.
	My 2003 Mazda 6S is still for sale...and there are pictures! - Click here

8/30/05

	14 hill bounding runners this morning at 4:45am; another solid effort.
	Only 2 more hill bounding sessions...then let the speed-work begin.
	Overview of the next 2 weeks: 9/1/05 and 9/6/05 - Hill bounding; 9/8/05 - 4x1 mile repeats at Memorial Park.
	See you this Thursday morning.
	The car is still for sale...and there are pictures! - Click here

8/29/05

	My car is for sale; click here for details.
	Hill bounding tomorrow, Tuesday August 30, 2005 at 4:45am at the Memorial Park Tennis Center.
	This week we increase our mileage by ~7% from last week. Your weekly mileage should be ~77% of your planned peak weekly mileage.
	20 more weeks to the to the Houston Marathon!
	There's a 5K race on Sunday September 4th @ 7:30am. It's called the League Play Grill Semi-Annual 5K Run and benefits the Houston Habitat for Humanity. $10 gets you registered.

	Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land.
	The BearKat Bash is September 10th at Klein HS (5K and 10K races).
	These are excellent races to gauge your fitness and calculate your VDOT.

Phase 2 - Hill bounding stuff

	This is the fifth week of six weeks of Phase 2 Hill training! The 9th hill bounding workout is Tuesday August 30, 2005 at 4:45am at the Memorial Park tennis center.
	Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place.

Workout objectives this week

	Increase your weekly mileage by ~7% from last week. This week, you should run ~77% of your peak weekly mileage. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent!
	Two (2) hill bounding sessions this week; our wind sprints will be the same as last week Note: Wind sprints are rapid leg turnover runs for ~50-75 meters; speed is not necessarily the object; run with rapid turnover and perfect form!
	Easy runs to make up the rest of your weekly mileage
	Include a few strides (4-6) during two of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. See Phase 2 workouts for details.

Workouts

	Warm-up for 2-3 miles
	Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details
	Cool-down for 2-3 miles
	Read Phase 2 for more details.

Remember, building strength in your ankles and quads induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, be patient, you'll get to run fast in a few weeks.

21 weeks to marathon
Monday August 22nd 2005 to Sunday August 28th, 2005

Latest information

8/25/05

	12 of us suffered through the hill bounding workout this morning. It was hot and humid with no breeze on the bayou. Only three hill bounding sessions to go!!!
	There's a 5K race on September 4th. It's called the League Play Grill Semi-Annual 5K Run and benefits the Houston Habitat for Humanity. $10 gets you registered.
	Til next Tuesday, run easy and have a fun long run this weekend.

8/24/05

	Don't forget to set your alarm for hill bounding tomorrow morning at 4:45am.
	We start Phase 3 in just over 2 weeks (9/12/2005). It's time to begin adding a few strides to our easy day runs. May I suggest 3-4 near the end of your long run this week-end.
	Strides are 20-30 second increases in speed near the end of our runs. See Training paces on the Optimal Stress page for details.

8/23/05

	11 13 runners on the hills this morning at 4:45am.
	There are only 4 more hill bounding sessions left in Phase 2...whooo hoooo!!!
	Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land.
	The BearKat Bash is September 10th at Klein HS (5K and 10K races).
	These are excellent races to gauge your fitness and calculate your VDOT.

8/22/05

	Hill bounding tomorrow, Tuesday August 23, 2005 at 4:45am at the Memorial Park Tennis Center.
	This is the 4th week of Phase 2.
	Don't forget, this week we decrease our mileage by ~5% from last week...let your body recover a bit. Your weekly mileage should be ~71% of your planned peak weekly mileage.
	21 more weeks to the to the Houston Marathon!
	The Program Mileage and Phase Chart has been changed to reflect the number of weeks until the Houston Marathon.

Phase 2 - Hill bounding stuff

	This is the fourth week of six weeks of Phase 2 Hill training! The 7th hill bounding workout is Tuesday August 23, 2005 at 4:45am at the Memorial Park tennis center.
	Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place.

Workout objectives this week

	Decrease your weekly mileage by ~5% from last week. This week, you should run ~71% of your peak weekly mileage. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent!
	Two (2) hill bounding sessions this week; our wind sprints will be the same as last week Note: Wind sprints are rapid leg turnover runs for ~50-75 meters; speed is not necessarily the object; run with rapid turnover and perfect form!
	Easy runs to make up the rest of your weekly mileage
	You might include a few strides (4-6) during one of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. See Phase 2 workouts for details.

Workouts

	Warm-up for 2-3 miles
	Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details
	Cool-down for 2-3 miles
	Read Phase 2 for more details.

22 weeks to marathon
Monday August 15th 2005 to Sunday August 21st, 2005

Latest information

8/18/05

	15 runners did the hill bounding this morning. It was hot and humid but we prevailed! This completed our 6th hill bounding session. In the next 3 weeks, we'll do 5 more hill sessions and finish up Phase 2 with 4x1 mile repeats at threshold pace (see week 6 in phase 2 for details).
	Many will ask what pace to do the mile repeats. My answer is to go by your VDOT. If you don't know yours, run a 5K in the next couple of weeks; then use the VDOT Calculator (Read Coach Daniels's Running Formula for full details).
	The Space City 10 miler is on Sunday October 2nd. If you are focusing on the Houston Marathon and not doing any other marathons until then, this will be a good race to gauge your fitness level and tweak your training intensities accordingly.
	Until next Tuesday, please run easy. Rest, recover, and be ready for the hills.
	Reminder: Finish up this week at ~75% of your planned peak weekly mileage; Your long run should be no more than ~30% of your total mileage for the week

8/16/05 - 18 runners on the hills. Excellent!!!!!

8/13/05 - New optimal rest and recovery information.

Phase 2 - Hill bounding stuff

	This is the third of six weeks of Phase 2 Hill training! The fifth hill bounding workout is Tuesday August 16, 2005 at 4:45am at the Memorial Park tennis center.
	Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place.

Workout objectives this week

	Increase your weekly mileage by ~6% from last week. This week, you should run ~75% of your peak weekly mileage. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent!
	Two (2) hill bounding sessions this week; our wind sprints will be a bit longer these next 2 weeks
	Easy runs to make up the rest of your weekly mileage

23 weeks to marathon
Monday August 8th 2005 to Sunday August 14th, 2005

Latest information

8/11/05

	18 runners did the 4th hill bounding session this morning. Excellent work and a stout effort!!!
	John Soul has updated the VDOT Calculator; check it out.

8/9/05

	This morning was the 3rd hill bounding session of the program; 17 folks were out there at 4:45am. Nice job everyone!!!
	For those of you counting, here is where we're at: Week 2 of Phase 2 of the Runbayou program; Review Phase 2 for details 23 weeks until the Houston Marathon
	Remember, hill workouts are stressful. If you need to increase your mileage, please do so by no more than ~7% from last week. By the end of the week, expect to be at ~70% of your peak weekly mileage. This is only a guide...no worries if you're not there yet....there is plenty of time! EXAMPLE: if peak weekly mileage will be ~60 miles per week, you should be at ~42 miles this week. Look at the trend on the graph in the Program for a visual representation.

8/8/05

	I've modified the mileage graph on the Program link to account for the four (4) races leading up to the marathon. The races noted on the graph are: 10 miler, 20K, 25K, 30K, and of course the marathon Note: The 30K and Sun Mart ultra (50K or 50 miles) are the same weekend...pick your poison
	I've also added workouts for Phase 3 (repetition drills) for those of you who like to look ahead.
	*Slight* (~6%) increase in mileage this week...if your body feels like it.

Phase 2 - Hill bounding stuff

	This is the second of six weeks of Phase 2 Hill training! Stay patient and focus on form and strength building
	The third hill bounding workout is Tuesday August 9, 2005 at 4:45am at the Memorial Park tennis center.
	Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place.

Workout objectives this week

	Increase your weekly mileage by ~6% from last week. Remember: We're doing two hard workouts per week; it's stressful on your body so keep your mileage consistent!
	Two (2) hill bounding sessions this week
	Easy runs to make up the rest of your weekly mileage

Workouts

	Warm-up for 2-3 miles
	Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details
	Cool-down for 2-3 miles
	Read Phase 2 for more details.

24 weeks to marathon
Monday August 1st 2005 to Sunday August 7th, 2005

Latest information

8/5/05
Look at the Phase two weekly schedule to get an idea of your weekly mileage during Phase 2. You can also look at the graph on the Program link to get a relative idea of your weekly mileage.

8/4/05
18 folks did the hill bounding workout on Buffalo Bayou (up from 14 on Tuesday).

8/2/05
14 folks did the hill bounding workout on Buffalo Bayou. We met at the tennis center at Memorial Park and ran to Buffalo Bayou (Memorial and Shepherd) for the hill bounding.

8/1/05
Check out the VDOT Calculator to calculate your VDOT and determine your training paces (Formula by Coach Jack Daniels, Ph.D., JAVA script by John Soul). Please read the Important Notes on VDOT calculation and training paces.

Phase 2 - Hill bounding stuff

	This is the first week of Phase 2 - Hill training!
	Phase 2 lasts 6 weeks; be patient; focus on form and strength building
	The first hill bounding workout is Tuesday August 2, 2005 at 4:45am. The first hill bounding session will start at the Memorial Park tennis center. Yep, it's early in the morning...be there!
	Not to worry if you can't make it; you'll just need to do it on your own...a la runbayou. Also, we'll be doing it again on Thursday; same time, same place.

Workout objectives this week

	Decrease your weekly mileage by ~6% from last week. Remember: This is the first week of hill bounding...it's gonna be stressful!
	Two (2) hill bounding sessions this week
	Easy runs to make up the rest of your weekly mileage

Workouts

	Warm-up for 2-3 miles
	Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles) Click here for hill bounding details
	Cool-down for 2-3 miles
	Read Phase 2 for more details.

Objectives of Phase 2

	Prepare you for speed work in Phase 3 by building strength in your ankles and quadriceps
	Work on technique - hips forward

25 weeks to marathon
Monday July 25th 2005 to Sunday July 31st, 2005

Latest information

	This is the last week of Phase one; next week we begin Phase two...hill training!
	Tuesday August 2, 2005 at 4:45am. The first hill bounding session will start at the Memorial Park tennis center. Yep, it's early in the morning...be there!

Objectives this week

Increase your weekly mileage by ~10% from last week. For example, if you ran 33 miles last week, run 36.3 miles this week.

Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days this week.

Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. If you're focused on the Houston Marathon, there's no need for speed....yet.

Objectives of Phase 1

	Build to ~70% of peak weekly mileage by the end of Phase 1. Again, if 50 miles/week is your goal, then by the last week of Phase 1 (July 25-31), you'll run ~35 miles.
	The general idea is to have a good mileage base before you start the hills, speed, and threshold training

26 weeks to marathon
Monday July 18th 2005 to Sunday July 24th, 2005

Latest information

Runbayou.com was live on Monday July 18, 2005. There were over 100 hits on the first day!
Next week will be the last week of Phase 1.
Tuesday August 2, 2005 will be the first hill bounding session. 5:00am at the Memorial Park tennis center...be there!

Objectives this week

Increase your weekly mileage by ~10% from two weeks ago. For example, if you ran 30 miles two weeks ago, run 33 miles this week.

Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days this week.

We're 25 weeks from the marathon. Be patient. You'll have your speed by January...when you need it

27 weeks to marathon
Monday July 11th 2005 to Sunday July 17th, 2005

Objectives this week

Increase your weekly mileage by ~10% from two weeks. For example, if you ran 22 miles two weeks ago and last week ran ~20.5 miles, this week run ~24 miles.

Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days this week.

We're 27 weeks from the marathon. Be patient. You'll have your speed by January...when you need it

28 weeks to marathon
Monday July 4th 2005 to Sunday July 10th, 2005

Objectives this week

Decrease your weekly mileage by ~6-7% from last week. For example, if you ran 22 miles last week, run ~20.5 miles this week

Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days this week.

We're 28 weeks from the marathon. Be patient. You'll have your speed by January...when you need it

29 weeks to marathon
Monday June 27, 2005 to Sunday July 3rd, 2005

Objectives this week

Increase your weekly mileage by 10% from last week. For example, if you ran 20 miles last week, run 22 miles this week

Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days this week.

We're 29 weeks from the marathon. Be patient. You'll have your speed by January...when you need it

30 weeks to marathon
Monday June 20, 2005 to Sunday June 26th, 2005

Workouts
This week we're doing easy running; Relax and enjoy yourself; Run 5-7 days this week.

Remember, building your mileage base induces stress on your body. Adding speed work will add more stress and increase your risk of injury. We're 30 weeks from the marathon.

Be patient. You'll have your speed by January...when you need it

Objectives

	You should be at ~50% of your peak weekly mileage by the end of the week. In other words, if you plan to peak at 50 miles per week, then you should finish this week with a total of at least 25 miles.
	Build to ~70% of peak weekly mileage by Phase 2 (first week of August). Again, if 50 miles/week is your goal, then by the last week of Phase 1, you'll run at least 35 miles.

Send mail to webmaster@runbayou.com with questions or comments about this web site.
Get on the runbayou mailing list
Copyright © 2005 RunBayou.com
© copyright information and other legal stuff
Last modified: 07/27/08

October 2005

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

November 2005

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

January 2006

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY