RunBayou: 2006 Houston Marathon program

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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

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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).

bullet

Marathon program phases - Phase details

bullet

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.

bullet

Training program overview - Overview of phase objectives

bullet

Training Calendar - Provides a calendar view for each week in the program.

bullet

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

bulletThe objective of this phase is to build aerobic capacity by increasing the capillary beds in your muscles.
bulletThe runs are easy and weekly mileage is increased slowly...~10% per week.
bulletIdeally, 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

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

Phase 3 - Repetition pace training for 6 weeks

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

Phase 4 - Interval pace training for 6 weeks

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

Phase 5 - Marathon specific training for 4 weeks

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

Taper for 2-3 weeks

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

Marathon Race Day

bulletThe objective of this day is to race your best.
bulletYou'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

bullet2006 Houston Marathon Training Program - Title of the chart
bulletMiles - Miles per week; this is only a relative indicator; your mileage may vary (ymmv)
bulletWeek 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)
bulletStart of Phase boxes - Indicate the end of the first week of a phase and correspond to the large blue dots
bullet Phase 1 - Mileage base building, 6 weeks or more
bullet Phase 2 - Hill bounding, 6 weeks
bullet Phase 3 - Repetition, 6 weeks
bullet Phase 4 - Intervals, 6 weeks
bullet Phase 5 - Marathon specific, 4 weeks
bullet Taper - Taper before the marathon, 2 weeks
bulletBlue dots - Indicate total miles per week run; Large blue dots are the beginning of each phase
bulletBlue 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.
bulletRed dots - indicate distance of the long run for the week
bulletRed Line - indicates the trend of the long runs for each week
Note: Long runs are ~33% of total miles per week.
bulletGreen triangles on Red Line - These indicate the following races; 10 miler, 20K, 25K, 30K and/or SunMart 50K/50 miler respectively.
bulletGreen 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

bulletThe objective of this phase is to build aerobic capacity by increasing the capillary beds in your muscles.
bulletThe runs are easy and weekly mileage is increased slowly...~10% per week.
bulletIdeally, 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

bulletThe objectives in this phase are to increase the strength in your legs and ankles and improve your running technique.
bulletIn 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

bulletThe objectives of this phase are to improve leg turnover and running technique.
bulletThere 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

bulletThe objective of this phase is to improve your ability to run fast over longer distances.
bulletThe 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

bulletThe objectives of this phase are to integrate the past training into marathon specific workouts.
bulletThe 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

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

Marathon Race Day
January 15, 2006

bulletThe objective of this day is to race your best.
bulletYou'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
bullet 1 week
bullet 2 weeks
bullet 3 weeks
bullet4 weeks
bullet 5 weeks
bullet 6 weeks
bullet 7 weeks
bullet8 weeks
bullet 9 weeks
bullet 10 weeks
bullet11 weeks
bullet12 weeks
bullet13 weeks
bullet14 weeks
bullet15 weeks
bullet16 weeks
bullet17 weeks
bullet18 weeks
bullet19 weeks
bullet20 weeks
bullet21 weeks
bullet22 weeks
bullet23 weeks
bullet24 weeks
bullet25 weeks
bullet26 weeks
bullet27 weeks
bullet28 weeks
bullet29 weeks
bullet30 weeks
bulletJanuary 9th to January 15th, 2006
bulletJanuary 2nd to January 8th, 2006
bulletDecember 26th to January 1st, 2006
bulletDecember 19th to 25th, 2005
bulletDecember 12th to 18th, 2005
bulletDecember 5th to 11th, 2005
bulletNovember 28th to December 4th, 2005
bulletNovember 21st to 27th, 2005
bulletNovember 14th to 20th, 2005
bulletNovember 7th to 13th, 2005
bulletOctober 1st to November 6th, 2005
bulletOctober 24th to 30th, 2005
bulletOctober 17th to 23rd, 2005
bulletOctober 10th to 16th, 2005
bulletOctober 3rd to 9th, 2005
bulletSeptember 26th to October 2nd, 2005
bulletSeptember 19th to 25th, 2005
bulletSeptember 12th to 18th, 2005
bulletSeptember 5th to 11th, 2005
bulletAugust 29th to September 4th, 2005
bulletAugust 22nd to 28th, 2005
bulletAugust 15th to 21st, 2005
bulletAugust 8th to 14th, 2005
bulletAugust 1st to 7th, 2005
bulletJuly 25th to 31st, 2005
bulletJuly 18th to 24th, 2005
bulletJuly 11th to 17th, 2005
bulletJuly 4th to 10th, 2005
bulletJune 27th to July 3rd, 2005
bulletJune 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

bullet5 days to the Chevron Houston Marathon!
bulletSpeed-work is over; rest, rest, rest.
bulletCarbo-loading begins Thursday.

1/8/06

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

Workout objectives this week

bullet Decrease your weekly mileage. By Saturday, you will have run no more than ~30% of your peak weekly mileage.
bulletTuesday workout: 4x1000-1200 @ threshold pace with FULL recoveries.
Click here for details of threshold paces.
bulletSunday workout: 1 very fast marathon
bulletEasy runs or rest all week.
IMPORTANT
: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet4x1000-1200 @ threshold pace with full recoveries (i.e., you don't run the next work-bout until you feel you are ready)
bulletCool-down for 2-3 miles.
bulletTotal 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

bullet10 days to the Chevron Houston Marathon!
bulletCongratulations to the Texas Longhorns for winning the Rose Bowl and becoming the undisputed National Championship in Football....Go Horns!
bulletPlease, no 18 mile long runs this weekend.

1/2/06

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

Workout objectives this week

bullet Decrease your weekly mileage. At the end of this week, you will have run ~50-55% of your peak weekly mileage.
bulletThursday workout: 4x10-12 minutes @ threshold pace with 2 minute rests.
Click here for details of threshold paces.
bulletSaturday or Sunday workout: 10-14 miles easy
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet4x10-12 minutes @ threshold pace with 2 minute rests
bulletCool-down for 2-3 miles.
bulletTotal 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.

bulletOne 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)
bulletThe 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

bulletOnly 3 more weeks to the Chevron Houston Marathon!
bulletTime to start dropping the weekly mileage.

Workout objectives this week

bullet 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.
bulletThursday 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.
bulletSaturday 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.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet20 minute tempo @ threshold pace
bullet5 minute rest
bullet2x10-12 minutes at threshold pace with 2 minute rest @ threshold pace with 2 minute rests
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-13

Threshold & long run with pace workout

bulletWarm-up for ~2 miles.
bullet3x2 miles at threshold pace with 2 minute rests
bullet10 miles or 1.5 hours easy
bulletTotal 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.

bulletOne speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
bulletThe 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

bullet25 days to the Chevron Houston Marathon!
bulletMarathon pace workout this weekend. We'll meet at the Post Oak YMCA on Augusta at 5:00am.

12/20/05

bullet26 days to the Chevron Houston Marathon!

12/16/05

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

Workout objectives this week

bulletThis 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.
bulletOne threshold workout consisting of: 4x10-12 minutes @ threshold pace with 2 minute rests. Click here for details of threshold paces.
bulletWeekend workout will be a marathon pace run at lesser of 15 miles or 2 hours.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet4x10-12 minutes @ threshold pace with 2 minute rests
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-13

Marathon pace workout

bulletWarm-up for ~2 miles.
bulletMarathon pace for 15 miles or 2 hours (whichever is shorter)
bulletCool-down for 2-3 miles
bulletTotal 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.

bulletOne speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
bulletThe 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

bulletCongratulations 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!
bulletOnly 5 more weeks to the Chevron Houston Marathon! Put another way, that's 35 days!!!
bulletThis Tuesday, we'll run easy (~10-12 miles); Thursday is speed-work.
bulletOur 2nd work-out will be a 2.5 hour long run on the week-end.

Workout objectives this week

bulletThis is a maximum mile week. Increase weekly mileage to 100% of your planned peak weekly mileage (but no more than ~8% from last week.
bulletOne 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.
bulletWeekend workout will be lessor of ~20 miles or 2.5 hours
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet20 minute tempo run at threshold pace
bullet10 minutes easy
bullet20 minute tempo run at threshold pace
bulletCool-down for 2-3 miles.
bulletTotal mileage = 11-14

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.

bulletOne speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
bulletThe 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

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

Workout objectives this week

bulletThis is the week of the 30K (Sunday) and SunMart 50K/50 Miler (Saturday).
bulletDecrease 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.
bulletOne threshold workout consisting of 10x800s @ threshold pace with 30 second rests. Click here for details of threshold paces.
bulletSecond workout will be either a race or a TLT workout (tempo, long, tempo) a la Coach Jack! - see below
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet10x800 repeats at threshold pace with 30 second rests between work-bouts.
bulletCool-down for 2-3 miles.
bulletTotal mileage = 9-11

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

bulletWarm-up for 2-3 miles.
bulletOne (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.
bulletCool-down for 2-3 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.

bulletOne speed session per week will focus on threshold pace drills (800-1200 meter intervals at 20-25 seconds slower than 5K race pace)
bulletThe 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

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

11/28/05

bulletOnly 7 more weeks to the Chevron Houston Marathon!
bulletThis is a maximum mileage week!

Workout objectives this week

bulletIncrease 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.
bulletOne interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO2Max workout).
bulletSecond workout will be 6x1 miles @ threshold pace with 1:00 rests. Click here for details of interval and threshold paces.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet5x1200 @ interval pace w/5:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

Threshold pace workout

bulletWarm-up for 2-3 miles.
bullet6x1 mile repeats at threshold pace with 1 minute rests between work-bouts.
bulletCool-down for 2-3 miles.
bulletTotal 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.

bulletOne speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
bulletThe 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

bulletOnly 8 more weeks to the Chevron Houston Marathon!
bulletHappy Thanksgiving - go ahead, make Thursday a rest day and take the day off! Of course, there is the Turkey Trot...
bulletWe'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

bulletIncrease 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.
bulletOne interval workout consisting of 5x1200 @ interval pace w/5:00 active recoveries (this is a VO2Max workout). (Click here for details of interval paces)
bulletSecond workout will be a marathon pace workout for ~12 miles or 1.5 hours (probably in place of your long slow distance run).
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet5x1200 @ interval pace w/5:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

Marathon pace workout

bulletWarm-up for 2-3 miles.
bullet~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.
bulletCool-down for 2-3 miles.
bulletTotal mileage = 16-18

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.

bulletOne speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
bulletThe 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

bulletThe 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.
bulletPatience 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

bulletOnly 9 more weeks to the Chevron Houston Marathon!
bulletCongratulations 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

bulletIncrease 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.
bulletOne interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO2Max workout).
bulletSecond workout will be 3x2 miles @ threshold pace w/2:00 rests. (Click here for details of interval and threshold paces).
bulletEasy runs to make up the rest of your weekly mileage plus 1 LSD.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet6x1000-1200 @ interval pace w/4:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet3x2 mile repeats with 2:00 rests at threshold pace
bulletCool-down for 2-3 miles.
bulletTotal 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.

bulletOne speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
bulletThe 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

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

11/4/05

bulletAfter Sunday, only 10 more weeks to the Chevron Houston Marathon!
bulletThe 25K race is this Sunday. Are you in?
bulletIf 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

bulletThis is the week of the 25K!
bulletDecrease 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.
bulletOne interval workout consisting of 8x800 @ interval pace w/3:00 active recoveries (this is a VO2Max workout)
bullet2nd 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.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet8x800 @ interval pace w/~3:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet30 minute tempo run at slightly slower than threshold pace
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

OR

Tempo Special

bulletWarm-up for 1/3 of your total long run.
bullet1/3 of your total long run at slightly slower than threshold pace.
bulletCool-down for 1/3/ of your total long run.
bulletTotal 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

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.

bulletOne speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
bulletThe 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

bulletHappy Halloween; 11 weeks to the Houston Marathon.

Workout objectives this week

bulletIncrease 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.
bulletOne 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).
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet4x1200 @ interval pace w/~5:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet4x1 mile repeats w/1:00 rests plus 3x1000 repeats w/1:00 rests; at threshold pace
bulletCool-down for 2-3 miles.
bulletTotal 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.

bulletOne speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
bulletThe 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

bulletCongratulations 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!!!!!
bulletThe 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

bulletThe Astros are down 0-2 and have the Sox right where they want 'em. Hey, this is BASEBALL!
bulletTuesday will be our first interval workout. See below for details.
bulletThe 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.
bulletThursday will be an easy day with strides.

Workout objectives this week

bulletDecrease 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.
bulletOne 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).
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet6x1000-1200 @ interval pace w/~4:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet3 mile tempo run at threshold pace, 1 hour easy, 3x1 miles at threshold pace with 1 minute recoveries.
bulletCool-down for 2-3 miles.
bulletTotal mileage = 18-20

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.

bulletOne speed session per week will focus on interval pace drills (800-1200 meter intervals at ~5K race pace)
bulletThe 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

bulletGo Astros!!!!!
bulletEnjoy your long run this weekend

10/17/05

bulletSend me your 20K race reports (i.e., overall time, splits, how you felt, etc. etc.).
bulletThis is the last week of Phase three. Enjoy it 'cause Phase 4 is a killer! Click here for details.
bullet13 weeks to the Houston Marathon!

Workout objectives this week

bulletIncrease 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.
bulletIf 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).
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet18-20x200 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet25 minute tempo run at ~5 seconds per mile slower than threshold pace.
bulletCool-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.

bulletWe'll warm-up with an easy run around the Memorial Park trail (~3 miles)
bulletOne 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.).
bulletCool-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

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

10/9/05

bullet14 weeks to the Chevron Houston Marathon!
bulletThe 20K race is next Sunday.
bulletThe cold front brought us wonderful long run weather this weekend.

Workout objectives this week

bulletDecrease 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.
bulletOne repetition session and either the 20K race OR a threshold pace run
(Click here for details of repetition and threshold paces).
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet25 minute tempo run at slightly slower (~5 seconds per mile) than your threshold pace.
bulletCool-down for 2-3 miles.

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

10/5/05

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

10/4/05

bullet15 more weeks to the Houston marathon!
bulletCongratulations 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

bulletIncrease 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.
bulletOne repetition session and a threshold pace run
(Click here for details of repetition and threshold paces).
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet5x1 mile repeats at threshold pace.
bulletCool-down for 2-3 miles.

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

Latest news

9/27/05

bulletIn the heat and humidity, 12 brave souls hit the track this morning...as they say in the old country; Outstanding!
bulletIf 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?
bulletMy 2003 Mazda 6 was SOLD.

9/26/05

bulletHurricane Rita didn't hit us as bad as it could have...I hope everyone fared well.
bullet16 weeks to the Marathon!!!
bulletThe Space City 10 Miler is this Sunday October 2nd. If you will be running it, plan your workout accordingly.
bullet16 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).
bulletGroup speed-work on Tuesday morning 9/27/05 at the Memorial Park Tennis Center at 4:45am.

Workout objectives this week

bulletDecrease 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.
bulletOne repetition session and a threshold pace run (if you're not doing the 10 miler)
(Click here for details of repetition and threshold paces).
bulletEasy 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.
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Space City 10 Miler

bulletRemember your goal? It's the marathon.
bulletUse 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)

bulletWarm-up for 2-3 miles.
bullet25 minute tempo run (run at threshold pace).
bulletCool-down for 2-3 miles.

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

Latest information

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

9/21/05

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

9/20/05

bulletOur 2nd repetition workout was this morning (4x200; 5x400; 4x200)
bulletThursday'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

bullet17 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).
bulletGroup speed-work on Tuesday morning 9/20/05 at the Memorial Park Tennis Center at 4:45am.
bulletThe Space City 10 Miler is October 2nd.

Workout objectives this week

bulletIncrease 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.
bulletOne repetition session this week and one threshold pace run this week
(Click here for details of repetition and threshold paces).
bulletEasy 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.
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet4x200, 5x400, 4x200 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet5x1 mile repeats with 1 minute rests (run at threshold pace).
bulletCool-down for 2-3 miles.

Objectives of Phase 3

bulletIncrease or maintain turnover at ~180 steps per minute.
bulletContinue to improve running technique and form.
bulletPrepare you for intervals in Phase 4.

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

Latest information

9/15/05

bulletCheck out the new philosophy information Optimal Progress.
bulletGood 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.
bulletConditions for this morning's 20 minute tempo run were typical Houston in September...warm and humid.

9/13/05

bulletPhase 3 repetition speed work officially began this morning at the Memorial Park track.
bulletYour hamstrings will be sore; please run easy in your runs this week; don't forget to back off the mileage too.
bulletA 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

bullet18 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).
bulletPhase 3 workouts start Tuesday morning 9/13/05 at the Memorial Park Tennis Center at 4:45am.
bulletBearKat Bash at Klein High School this Saturday. Race starts at 7:00am (16715 Stuebner Airline Dr.)

Workout objectives this week

bulletDecrease 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.
bulletOne repetition session this week and one threshold pace run this week
(Click here for details of repetition and threshold paces).
bulletEasy runs to make up the rest of your weekly mileage.
bulletInclude 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

bulletWarm-up for 2-3 miles.
bullet3x200, 5x400, 3x200 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Lactate threshold workout

bulletWarm-up for 2-3 miles.
bullet20 minute tempo run (run at threshold pace).
bulletCool-down for 2-3 miles.

Objectives of Phase 3

bulletIncrease or maintain turnover at ~180 steps per minute.
bulletContinue to improve running technique and form.
bulletPrepare you for intervals in Phase 4.

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

Latest information

9/8/05

bulletSimon 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!!!!
bulletHard workouts for Phase 2 are over; easy running until next week...unless you're racing the BearKat Bash this Saturday (5K and 10K)
bulletNext week is Phase 3 - Repetition workouts...200s & 400s on Tuesdays and threshold pace workouts on Thursdays.
bulletGood 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..."
bulletI'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

bulletThis morning was the last hill bounding session; 15 folks bounding/springing/prancing...
bulletThursday'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.
bulletThursday 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.
bulletThe 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

bullet19 weeks to the Houston Marathon!
bulletThe last Hill bounding session is Tuesday morning 4:45am at the Memorial Park tennis center. Thursday will be 4x1 mile repeats.
bullet

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 ;)

bullet

Monday September 5th (Labor Day) is the Fired Up 5K in Sugar Land.

bullet

The Phase 3 schedule is up for those of you looking ahead.

bulletMy 2003 Mazda 6S is still for sale...and there are pictures! - Click here

Workout objectives this week

bulletIncrease 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!
bulletOne (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).
bulletEasy runs to make up the rest of your weekly mileage.
bulletInclude 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

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead Phase 2 for more details.

4x1 mile repeat

bulletWarm-up for 2-3 miles
bullet4x1 mile repeats at threshold pace with 1 minute rests via active recoveries (easy jogging)
Click here for threshold pace details
bulletCool-down for 2-3 miles

Objectives of Phase 2

bulletPrepare you for speed work in Phase 3 by building strength in your ankles and quadriceps
bulletWork 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

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

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.

bulletMy 2003 Mazda 6S is still for sale...and there are pictures! - Click here

8/30/05

bullet14 hill bounding runners this morning at 4:45am; another solid effort.
bulletOnly 2 more hill bounding sessions...then let the speed-work begin.
bulletOverview of the next 2 weeks: 9/1/05 and 9/6/05 - Hill bounding; 9/8/05 - 4x1 mile repeats at Memorial Park.
bulletSee you this Thursday morning.
bulletThe car is still for sale...and there are pictures! - Click here

8/29/05

bulletMy car is for sale; click here for details.
bulletHill bounding tomorrow, Tuesday August 30, 2005 at 4:45am at the Memorial Park Tennis Center.
bulletThis week we increase our mileage by ~7% from last week. Your weekly mileage should be ~77% of your planned peak weekly mileage.
bullet20 more weeks to the to the Houston Marathon!
bullet

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.

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

Phase 2 - Hill bounding stuff

bulletThis 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.
bulletNot 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

bulletIncrease 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!
bulletTwo (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!
bulletEasy runs to make up the rest of your weekly mileage
bulletInclude 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

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead 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

bullet

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!!!

bullet

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.

bullet

Til next Tuesday, run easy and have a fun long run this weekend.

8/24/05

bulletDon't forget to set your alarm for hill bounding tomorrow morning at 4:45am.
bulletWe 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.
bulletStrides 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

bullet11 13 runners on the hills this morning at 4:45am.
bulletThere are only 4 more hill bounding sessions left in Phase 2...whooo hoooo!!!
bulletMonday September 5th (Labor Day) is the Fired Up 5K in Sugar Land.
bulletThe BearKat Bash is September 10th at Klein HS (5K and 10K races).
bulletThese are excellent races to gauge your fitness and calculate your VDOT.

8/22/05

bulletHill bounding tomorrow, Tuesday August 23, 2005 at 4:45am at the Memorial Park Tennis Center.
bulletThis is the 4th week of Phase 2.
bulletDon'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.
bullet21 more weeks to the to the Houston Marathon!
bulletThe Program Mileage and Phase Chart has been changed to reflect the number of weeks until the Houston Marathon.

Phase 2 - Hill bounding stuff

bulletThis 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.
bulletNot 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

bulletDecrease 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!
bulletTwo (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!
bulletEasy runs to make up the rest of your weekly mileage
bulletYou 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

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead Phase 2 for more details.

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

Latest information

8/18/05

bullet15 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).
bulletMany 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).
bulletThe 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.
bulletUntil next Tuesday, please run easy. Rest, recover, and be ready for the hills.
bulletReminder: 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

bulletThis 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.
bulletNot 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

bulletIncrease 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!
bulletTwo (2) hill bounding sessions this week; our wind sprints will be a bit longer these next 2 weeks
bulletEasy 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

bullet18 runners did the 4th hill bounding session this morning. Excellent work and a stout effort!!!
bulletJohn Soul has updated the VDOT Calculator; check it out.

8/9/05

bulletThis morning was the 3rd hill bounding session of the program; 17 folks were out there at 4:45am. Nice job everyone!!!
bulletFor 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
bulletRemember, 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

bulletI'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
bulletI've also added workouts for Phase 3 (repetition drills) for those of you who like to look ahead.
bullet Slight (~6%) increase in mileage this week...if your body feels like it.

Phase 2 - Hill bounding stuff

bulletThis is the second of six weeks of Phase 2 Hill training!
Stay patient and focus on form and strength building
bulletThe third hill bounding workout is Tuesday August 9, 2005 at 4:45am at the Memorial Park tennis center.
bulletNot 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

bulletIncrease 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!
bulletTwo (2) hill bounding sessions this week
bulletEasy runs to make up the rest of your weekly mileage

Workouts

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead 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 soon.

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

bulletThis is the first week of Phase 2 - Hill training!
bulletPhase 2 lasts 6 weeks; be patient; focus on form and strength building
bulletThe 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!
bulletNot 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

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

Workouts

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead 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 soon.

Objectives of Phase 2

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

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

Latest information

bulletThis is the last week of Phase one; next week we begin Phase two...hill training!
bulletTuesday 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

bulletBuild 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.
bulletThe 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.

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.

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.

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.

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.

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.

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.

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.

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

bulletYou 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.
bulletBuild 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.

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