2008 San Diego Rock
'N Roll Marathon Training Schedule
The San Diego Rock 'N Roll
Marathon will be Sunday, June 1, 2008.
Training Schedule For Intermediate Runners*
| WEEK |
DATES |
SAT MILES |
SUN |
MON |
TUES |
WED |
THURS |
FRI |
| 1 |
3/15/2008 |
12 |
WALK (40 min) |
ALT (30 min) |
RUN (30 min) |
ALT (40 min) |
RUN (40 min) |
REST |
| 2 |
3/22/2008 |
14 |
WALK (40 min) |
ALT (30 min) |
RUN (30 min) |
ALT (40 min) |
RUN (40 min) |
REST |
| 3 |
3/29/2008 |
16 |
WALK (40 min) |
ALT (30 min) |
RUN (30 min) |
ALT (40 min) |
RUN (40 min) |
REST |
| 4 |
4/5/2008 |
18 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (40 min) |
REST |
| 5 |
4/12/2008 |
20 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (50 min) |
REST |
| 6 |
4/19/2008 |
10 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (50 min) |
REST |
| 7 |
4/26/2008 |
22 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (50 min) |
REST |
| 8 |
5/3/2008 |
11 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (50 min) |
REST |
| 9 |
5/10/2008 |
24 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (50 min) |
REST |
| 10 |
5/17/2008 |
12 |
WALK (40 min) |
ALT (30 min) |
RUN (40 min) |
ALT (40 min) |
RUN (50 min) |
REST |
| 11 |
5/24/2008 |
9 |
REST |
REST |
REST |
REST |
REST |
REST |
| |
5/31/2008 |
Jog 1 mile |
San
Diego Rock 'N Roll
MARATHON ---> Sunday 6/1/2008 - 26.2 miles |
Always consult with your health care provider
before starting any exercise program.
Training Schedule For Advanced Runners*
| WEEK |
DATES |
SAT MILES |
SUN |
MON |
TUES |
WED |
THURS |
FRI |
| 1 |
3/15/2008 |
16 |
8 pace |
4 |
:40 tempo |
4 |
3 pace |
REST |
| 2 |
3/22/2008 |
17 |
8 |
4 |
6 x 800m |
4 |
:40 tempo |
REST |
| 3 |
3/29/2008 |
12 |
9 pace |
4 |
6 x hill |
4 |
:45 tempo |
REST |
| 4 |
4/5/2008 |
19 |
9 pace |
4 |
:45 tempo |
5 |
4 pace |
REST |
| 5 |
4/12/2008 |
20 |
10 |
4 |
7 x 800m |
5 |
:45 tempo |
REST |
| 6 |
4/19/2008 |
12 |
6 pace |
4 |
7 x hill |
5 |
:50 tempo |
REST |
| 7 |
4/26/2008 |
22 |
10 pace |
5 |
:45 tempo |
5 |
5 pace |
REST |
| 8 |
5/3/2008 |
12 |
6 |
5 |
8 x 800m |
5 |
:40 tempo |
REST |
| 9 |
5/10/2008 |
24 |
10 pace |
5 |
6 x hill |
5 |
:30 tempo |
REST |
| 10 |
5/17/2008 |
12 |
4 pace |
4 |
:30 tempo |
4 |
4 pace |
REST |
| 11 |
5/24/2008 |
8 |
4 |
3 |
4 x 400m |
3 |
REST |
REST |
| |
5/31/2008 |
2 |
Sunday,
June 1, 2008 - The Rock 'N Roll San
Diego MARATHON |
Always consult with your health care provider before starting any exercise program.
* Advanced/Intermediate runners should have completed at least 1 to 2 full marathons and/or have consistently been running
for 20 or more weeks. This schedule is designed for those who wish to incorporate a more structured weekday workouts
for an increased fitness level. - This schedule is oriented toward advanced runners.
Legend
LSD - Long Slow Distance (1to 2 minnutes/per mile slower than marathon pace)
pace - marathon pace
tempo - 10K pace
Workout Description
Track** - Run at 5K pace w/jog or walk 2 to 3 minutes between each repetition
Hill repeats** - Find a 200-400 meters long. Run uphill repeats, jogging back down between repeats
Tempo runs - Start slow, push pace 10 to 15 minutes into the run. Finish last 5 minutes running easy. At peak, running near 10K pace
**warm up and cool down of 1 to 2 miles
Hill repeats and tempo runs are NOT designed for speed. Instead,
one should concentrate on maintaining the best running form, (posture/mid-foot
landing, shoulders, jaw, arms relaxed, etc.) during these exercises.
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