2006 GVH Summer-Fall "Bridge" Training Schedule

Summer/Fall 2006: "Bridge" Training Program

These workouts are intended for those who recently started running want to run faster, plan to race and/or want to improve their marathon.

Wk. Tues. Type Tues. Workout Location Thur./Fri. Sat./Sun. Mileage Races

1 Jun-13 Peak/Rest 1 x Arb Bike Path Loop fartlek Arb 30 min easy or rest 30-40' or REST 70%

2 Jun-20 Base 3 x (1k xc @ 10k / equal time rest) Comm. Park 45 min easy or rest 45 min easy or rest 80% Shriner's 8K

3 Jun-27 Base 2.8k @ steady W. Arb 30-40 min steady or fartlek 1-1.5 hrs - easy 80%

4 Jul-4 Base 2 x (800m @ steady / 800m @ jog) Cemetery 30-40 min steady or fartlek 1-1.5 hrs - easy 80% Fleet Feet Mile

5 Jul-11 Base SPC Drill: 1200m @ steady / 2k @ jog / 1200 m @ steady S. Putah Creek Drill 30-40 min steady or fartlek 1.5-2 hrs - easy 90%

6 Jul-18 Base 3 x (1k xc @ 10k / equal time rest) Comm. Park 30-40 min steady or fartlek 1-1.5 hrs - easy 90% Wharf-Wharf

7 Jul-25 Base 2.8k @ steady W. Arb 30-40 min steady or fartlek 1.5-2 hrs - easy 100%

8 Aug-1 Base 2.2mi @ steady Comm. Pk. 30-40 min steady or fartlek 1-1.5 hrs - easy 100%

9 Aug-8 Base SPC Drill: 1200m @ steady / 2k @ jog / 1200 m @ steady S. Putah Creek Drill 30-40 min steady or fartlek Race 100%

10 Aug-15 Trans. 2 x 5 min "Kenyan Queue" / 5 min Arb/Campus 30-40 min steady or fartlek 1-1.5 hrs - easy 70%

11 Aug-22 Economy 8 x 30" @ 1mi / 2' jog, 4 x 100m W. Arb 30-40 min steady or fartlek 1.5-2 hrs - easy 80% Empire Open XC,

12 Aug-29 Strength 1 x (Kenyan Queue fartlek=1 x Cemetery Loop /rest=1/2 time, 3x100m hill skip) Cemetery 30 min steady or fartlek 1 hr easy 80% Mon 9/4: Labor Day Run; Santa Cruz XC

13 Sep-5 Economy 8 x 30" @ 1mi / 2' jog, 4 x 100m W. Arb 1mi easy, 4mi @ marathon, 1 mi easy 1-1.5 hrs easy 90% GGP XC, Buffalo Stampede 10

14 Sep-12 Strength 1 x (Kenyan Queue fartlek=1 x Cemetery Loop /rest=1/2 time, 3x100m hill skip) Cemetery 40 min steady 1.5-2 hrs - easy 80% Banana Chase 5k

15 Sep-19 Economy 5 x 400m paarlaufs (3 person teams) @ 2k UCD Track 1 mi easy, 5 mi @ marathon, 1 mi easy 1-1.5 hrs easy 75% Heritage Oaks 10k

16 Sep-26 Pace 2 x 1 mi xc @ 5k / 4 min jog, 4x100 [<6:30=4] W. Arb 30 min steady 1 hr easy 70% Garrin Park XC

17 Oct-3 Pace 3 x1k xc @ 2k / 1:1 jog Comm. Park 1 mi easy, 6 mi @ marathon, 1 mi easy 1-1.5 hrs easy 80% Folsom Challenge

18 Oct-10 Pace 2 x 1 mi xc @ 5k / 8 min jog, 4x100 W. Arb 40 min steady 10-13 mi @ marathon or Race 90% Humboldt 1/2, 4 Bridges 1/2

19 Oct-17 Pace 3 x1k xc @ 2k / 1:1 jog Comm. Park 40 min steady 1-1.5 hrs easy 80% Shoreline XC

20 Oct-24 Tempo SPC Drill: (1200m @ 10k / 2k @ jog / 1200m @ 10k) S. Putah Creek 40 min steady 1.5-2 hrs easy 80% Tamalpa XC

21 Oct-31 Pace 8 x 100 fast/100 jog UCD Track 7 mi steady -> marathon 1-1.5 hrs easy 75% PAUSATF XC

22 Nov-7 Tempo 2 x 1200 @10k/ 5' rest S. Putah Creek 40 min steady 30k race@easy 85% Clarksburg 30k

23 Nov-14 Racing 8 x 100 fast/100 jog UCD Track 30-40 min steady or fartlek 1 hr easy 60% PAUSATF XC; Turkey Trot

24 Nov-21 Racing 2 x 1200 @ tempo / 5 min rest S. Putah Crk 2 mi easy, 4 x 1' fast / 2' jog, 1 mi easy 20' easy, 10'@mara., 10' easy or Race 50% 5k race

25 Nov-28 Racing 2 x 800m @ 10k pace/1:1 equal time rest Campus 10' easy, 5'@mara., 10' easy RACE 40% CIM, Sage's 10mi

1-3 d/wk Easy 20-30 min easy

Workouts subject to change. Warmup & cooldown: 2mi easy. **-If raining: 2x10 min "Kenyan Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon workout. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval.

Summer/Fall 2006: "Bridge" Training Program
These workouts are intended for those who recently started running want to run faster, plan to race and/or want to improve their marathon.
Wk.	Tues.	Type	Tues. Workout	Location	Thur./Fri.	Sat./Sun.	Mileage	*Races*
1	Jun-13	Peak/Rest	1 x Arb Bike Path Loop fartlek	Arb	30 min easy or rest	30-40' or REST	70%
2	Jun-20	Base	3 x (1k xc @ 10k / equal time rest)	Comm. Park	45 min easy or rest	45 min easy or rest	80%	*Shriner's 8K*
3	Jun-27	Base	2.8k @ steady	W. Arb	30-40 min steady or fartlek	1-1.5 hrs - easy	80%
4	Jul-4	Base	2 x (800m @ steady / 800m @ jog)	Cemetery	30-40 min steady or fartlek	1-1.5 hrs - easy	80%	*Fleet Feet Mile*
5	Jul-11	Base	SPC Drill: 1200m @ steady / 2k @ jog / 1200 m @ steady	S. Putah Creek Drill	30-40 min steady or fartlek	1.5-2 hrs - easy	90%
6	Jul-18	Base	3 x (1k xc @ 10k / equal time rest)	Comm. Park	30-40 min steady or fartlek	1-1.5 hrs - easy	90%	Wharf-Wharf
7	Jul-25	Base	2.8k @ steady	W. Arb	30-40 min steady or fartlek	1.5-2 hrs - easy	100%
8	Aug-1	Base	2.2mi @ steady	Comm. Pk.	30-40 min steady or fartlek	1-1.5 hrs - easy	100%
9	Aug-8	Base	SPC Drill: 1200m @ steady / 2k @ jog / 1200 m @ steady	S. Putah Creek Drill	30-40 min steady or fartlek	Race	100%
10	Aug-15	Trans.	2 x 5 min "Kenyan Queue" / 5 min	Arb/Campus	30-40 min steady or fartlek	1-1.5 hrs - easy	*70%*
11	Aug-22	Economy	8 x 30" @ 1mi / 2' jog, 4 x 100m	W. Arb	30-40 min steady or fartlek	1.5-2 hrs - easy	80%	Empire Open XC,
12	Aug-29	Strength	1 x (Kenyan Queue fartlek=1 x Cemetery Loop /rest=1/2 time, 3x100m hill skip)	Cemetery	30 min steady or fartlek	1 hr easy	80%	Mon 9/4: Labor Day Run; Santa Cruz XC
13	Sep-5	Economy	8 x 30" @ 1mi / 2' jog, 4 x 100m	W. Arb	1mi easy, 4mi @ marathon, 1 mi easy	1-1.5 hrs easy	90%	GGP XC, Buffalo Stampede 10
14	Sep-12	Strength	1 x (Kenyan Queue fartlek=1 x Cemetery Loop /rest=1/2 time, 3x100m hill skip)	Cemetery	40 min steady	1.5-2 hrs - easy	80%	Banana Chase 5k
15	Sep-19	Economy	5 x 400m paarlaufs (3 person teams) @ 2k	UCD Track	1 mi easy, 5 mi @ marathon, 1 mi easy	1-1.5 hrs easy	75%	Heritage Oaks 10k
16	Sep-26	Pace	2 x 1 mi xc @ 5k / 4 min jog, 4x100 [<6:30=4]	W. Arb	30 min steady	1 hr easy	*70%*	Garrin Park XC
17	Oct-3	Pace	3 x1k xc @ 2k / 1:1 jog	Comm. Park	1 mi easy, 6 mi @ marathon, 1 mi easy	1-1.5 hrs easy	80%	Folsom Challenge
18	Oct-10	Pace	2 x 1 mi xc @ 5k / 8 min jog, 4x100	W. Arb	40 min steady	10-13 mi @ marathon or Race	90%	Humboldt 1/2, 4 Bridges 1/2
19	Oct-17	Pace	3 x1k xc @ 2k / 1:1 jog	Comm. Park	40 min steady	1-1.5 hrs easy	80%	Shoreline XC
20	Oct-24	Tempo	SPC Drill: (1200m @ 10k / 2k @ jog / 1200m @ 10k)	S. Putah Creek	40 min steady	1.5-2 hrs easy	80%	Tamalpa XC
21	Oct-31	Pace	8 x 100 fast/100 jog	UCD Track	7 mi steady -> marathon	1-1.5 hrs easy	*75%*	PAUSATF XC
22	Nov-7	Tempo	2 x 1200 @10k/ 5' rest	S. Putah Creek	40 min steady	30k race@easy	85%	Clarksburg 30k
23	Nov-14	Racing	8 x 100 fast/100 jog	UCD Track	30-40 min steady or fartlek	1 hr easy	*60%*	PAUSATF XC; Turkey Trot
24	Nov-21	Racing	2 x 1200 @ tempo / 5 min rest	S. Putah Crk	2 mi easy, 4 x 1' fast / 2' jog, 1 mi easy	20' easy, 10'@mara., 10' easy or Race	*50%*	5k race
25	Nov-28	Racing	2 x 800m @ 10k pace/1:1 equal time rest	Campus	10' easy, 5'@mara., 10' easy	RACE	40%	CIM, Sage's 10mi
	1-3 d/wk	Easy	20-30 min easy
	Workouts subject to change. Warmup & cooldown: 2mi easy. **-If raining: 2x10 min "Kenyan Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon workout. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval.