| Summer/Fall 2009:
California International Marathon Training Program |
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| Wk. |
Tues. |
Phase |
Tues. Workout |
Location |
Thur or Fri * |
Sat or Sun * |
Wk Mi |
Races |
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| 1 |
Jun-16 |
Peak/Rest |
1 x Arb Bike Path Loop fartlek |
Arb |
30-45 min steady or fartlek |
1 hr easy |
60% |
Shriner's 8K |
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| 2 |
Jun-23 |
Base |
5 x (1k xc @ 10k / 1min jog) |
Comm. Park |
1+ hrs steady or 40'
fartlek-10' off/10' on |
Race or 1 hr easy |
70% |
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| 3 |
Jun-30 |
Base |
2-3 x 2.8k @ tempo / 2 min rest |
W. Arb |
1+ hrs steady or 50'
fartlek-10' off/10' on |
1.5-2.5 hrs on trails |
90% |
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| 4 |
Jul-7 |
Base |
(1200m @ 10k / 2k @ steady / 1200
m / 2k / 1200m) |
S. Putah Creek Drill |
1+ hrs steady or 50'
fartlek-10' off/10' on |
1.5-2.5 hrs on trails |
90% |
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| 5 |
Jul-14 |
Base |
6 x (1k xc @ 10k / 1min jog) |
Comm. Park |
1+ hrs steady or 50'
fartlek-10' off/10' on |
1.5-2.5 hrs on trails |
90% |
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| 6 |
Jul-21 |
Base |
2@10k x 2.8k / 5 min rest or 3@tempo x 2.8k / 3min rest |
W. Arb |
1+ hrs steady or 50'
fartlek-10' off/10' on |
1.5-2.5hrs w/20' fast or Race+60' |
100% |
Alzheimer's 5k |
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| 7 |
Jul-28 |
Base |
(1200m @ 10k / 2k @ steady / 1200
m / 2k / 1200m) |
S. Putah Creek Drill |
1+ hrs steady or 50'
fartlek-10' off/10' on |
1.5-2.5 hrs on trails |
100% |
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| 8 |
Aug-4 |
Trans. |
2 x 15 min "Kenyan
Queue" / 5 min, 4 x 150m |
Arb/Campus |
1+ hrs steady or 40'
fartlek-10' off/10' on |
1-1.5 hrs - easy w/10' fast |
70% |
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| 9 |
Aug-11 |
Economy |
12-20 x 30" @ 1mi / 30", 4 x 100m |
W. Arb |
2mi easy, 6 mi @ marathon |
1.5-2.5 hrs on trails |
90% |
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| 10 |
Aug-18 |
Strength |
2x(Kenyan Queue fartlek=2-3
x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m |
Cemetery |
25' Hills - Mt. Poleline or at Pena Adobe |
1.5-2.5hrs w/20' fast |
90% |
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| 11 |
Aug-25 |
Economy |
16-24 x 30" @ 1mi / 30", 4 x 100m |
W. Arb |
2mi easy, 8mi @ marathon |
1.5-2.5 hrs on trails |
100% |
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| 12 |
Sep-1 |
Strength |
2x(Kenyan Queue fartlek=2-3
x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m |
Cemetery |
30' Hills - Mt. Poleline or at Pena Adobe |
2-2.5 hrs w/20-40' @
marathon |
100% |
Mon 9/7: Labor Day Run |
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| 13 |
Sep-8 |
Economy |
7-10 x 400m paarlaufs
(3/team) @ 2k [reps: 10<78", 9<87",
8<100"] OR LDR on Mon. |
UCD Track |
2mi easy, 10 mi @ marathon |
1 hr easy |
80% |
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| 14 |
Sep-15 |
Pace |
3-5 x1k xc @ 2k / 1:1 jog, 4x100
[<3:30=5, >4:30=3] |
Comm. Park |
30' tempo or 3 x 2.8kxc
(~12') @10k/3' jog |
2-2.5 hrs w/20-40' @
marathon |
100% |
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| 15 |
Sep-22 |
Pace |
3-4 x 1 mi xc @ 5k / 4 min jog,
4x100 [<6:30=4] |
W. Arb |
30' tempo or 3 x 2.8kxc
(~12') @10k/3' jog or * |
1 hr easy |
100% |
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| 16 |
Sep-29 |
Pace |
3-5 x1k xc @ 2k / 1:1 jog, 4x100 [<3:30=5, >4:30=3] |
Comm. Park |
20' tempo or 2-3 x 2.8kxc
(~12') @10k/3' jog or * |
13 mi @ marathon or 2-2.5 hrs w/20-40' @
marathon |
100% |
Cowtown Half |
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| 17 |
Oct-6 |
Pace |
3-4 x 1 mi xc @ 5k / 4 min jog, 4x100 [<6:30=4] |
W. Arb |
20' tempo or 2-3 x 2.8kxc
(~12') @10k/3' jog or * |
2-2.5 hrs w/20-40'-mara or Race |
100% |
Nike SF Women's Half |
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| 18 |
Oct-13 |
Pace |
3-5 x1k xc @ 2k / 1:1 jog, 4x100 |
Comm. Park |
*40' easy fartlek or 2 x 10
min Kenyan Queues / 5 min |
13 mi @ marathon or 1-1.5 hrs - easy |
80% |
Redwood Half |
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| 19 |
Oct-20 |
Tempo |
SPC Drill: (1200m @ 5k / 2k @ marathon
/ 1200m / 2k
/ 1200m) |
S. Putah Creek |
15-20 min@tempo or 2-3 x
1000m @ 10k / 1:1 jog |
2-2.5 hrs w/20-40'-mara (Last) |
100% |
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| 20 |
Oct-27 |
Tempo |
4x1000 @10k/ 2' rest, 4x45" fast/ 1:30 jog |
Comm. Park |
SPC Drill or * |
1.5-2 hrs - easy or Race |
90% |
Apple Hill 8m |
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| 21 |
Nov-3 |
Racing |
10-15 min: 100 fast/100 jog** |
UCD Track |
15-20 min@tempo or 2-3 x
1000m @ 10k / 1:1 jog |
Half @ marathon |
80% |
Clarksburg 30k or Half |
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| 22 |
Nov-10 |
Racing |
3km trial @ 5K (run in 2
sections) |
UCD Track |
30-40 min easy, 4 x 100m |
1-1.5 hrs - easy or Race |
70% |
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| 23 |
Nov-17 |
Racing |
8-10 x 100 fast/100 jog |
UCD Track |
2 x 2mi @ tempo / 3' or
*2-3 x 400m @ 5k / 1:4 jog |
Race
or 1-1.5 hrs - easy |
60% |
PAUSATF XC, Turkey Trot |
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| 24 |
Nov-24 |
Racing |
4 x 1200 @ tempo / 2 min jog |
S. Putah Crk |
30-40' easy fartlek, 4x100 |
30' easy+20' @ mara. |
60% |
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| 25 |
Dec-1 |
Racing |
2 x 1 mi @ 10k pace/1:1 equal
time rest |
Campus |
*10'@marathon or *2 x 400m
@ 5k / 1:4 jog |
RACE |
90% |
CIM |
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2-4 d/wk |
Easy |
30-45 min easy - 2min/mile slower than 10k
pace, 8 x 50m drills or 4x100m strides |
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Workouts subject
to change. Warmup & cooldown: 2mi
easy. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval. *-If
racing, Thu/Fri = 40-60' easy fartlek or * workout shown. **-If raining: 2x10 min "Kenyan
Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon
workout. 2-2.5 hrs w/20-40-mara.=last part at marathon goal pace. |
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