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2009 Pasadena Marathon Training Schedule

WEEK	DATES	SATU miles	SUN	MON	TUE	WED	THUR	FRI
			WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (40)	REST
10	29-Nov	12	WALK(40)	ALT(30)	RUN(40) or Hill Repeats	ALT (40)	RUN(40)	REST
11	6-Dec	15	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (40)	REST
12	13-Dec	10	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (40)	REST
13	20-Dec	18	WALK (40)	ALT (30)	RUN (30)	ALT (40)	RUN (40)	REST
14	27-Dec	10	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (40)	REST
15	3-Jan	12	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (40)	REST
16	10-Jan	20	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (40)	REST
17	17-Jan	10	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (50)	REST
18	24-Jan	12	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (50)	REST
19	31-Jan	22	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (60)	REST
20	7-Feb	10	WALK(40)	ALT (30)	RUN (50) or Hill Repeats	ALT (40)	RUN (60)	REST
21	14-Feb	12	WALK(40)	ALT (30)	RUN (50)	ALT (40)	RUN (60)	REST
22	21-Feb	24	WALK(40)	ALT (30)	RUN (50) or Hill Repeats	ALT (40)	RUN(60)	REST
23	28-Feb	12	WALK(40)	ALT (30)	RUN (50)	ALT (40)	RUN (60)	REST
24	7-Mar	8	WALK(40)	ALT (30)	RUN (50) or Hill Repeats	ALT (40)	RUN (60)	REST
25	14-Mar	8	REST	REST	RUN (30)	REST	RUN (30)	REST
26	21-Mar	REST	Sunday, March 22, 2009 - Pasadena Marathon 26.2 miles

ALT = Alternate Training (Swim, bike, walk, etc.)

The Pasadena Pacers strongly recommends that you always consult with your doctor before starting an exercise program.

Mileage Map from the Rose Bowl Aquatics Center:

Nortbound Route

The route leaves the Aquatics Center heading north around the southwest end of the Rose Bowl. Proceed up Salvia Canyon to Linda Vista and turn right. You can now follow the two maps below. The milage is the distance from the Aquatics Center to that point, so double it if you plan to run back to the Aquatics Center (Lisa's station is 6 miles round trip). Lisa's station is a very small turnout on the left side of the road as you run away from the Aquatics Center, just before the Highland-Berkshire split. Always leave water at Lisa's station. The four-mile turnaround is at the corner of Chevy Chase and Highland.

map_a

Continuing on, the 4.5 mile turn around is at the intersection of Flintridge Ave and Chevy Chase, and the 5 mile is at Berkshire and Chevy Chase. The ultimate location for this route is the 6 mile turn around near the corner of Descanso and Fairlawn. Water should be left at the 6 mile turn around if the run goes that far.

map_b

Southbound Route

The route starts at the picnic tables going south on Arroyo Blvd making its way to South Pasadena. Arroyo merges with Grand; continue on Grand toward Mission St. Make a left on Mission and just a few yards ahead, the first water station is located by an office building/parking lot.

Continue on Mission toward downtown S. Pasadena. Right after Fair Oaks, you pass Garfield Park where restrooms are available. Two blocks after the park, the second water station is located at the corner of Mission and Las Flores (sometimes the water station could be a block from Las Flores). Keep going on Mission until you reach El Molino where you make a left. El Molino is mostly uphill. The third water station is the corner of El Molino and Allendale. Continue on El Molino until you reach Del Mar. Turn around at Del Mar.

The mileage breakdown is as follows:

Miles	Location
2.5	Grand/Mission - across from Trader Joes Water station
3	Mission/Meridian - train tracks
3.5	Mission/Fair Oaks
4	Mission/Las Flores - water station
4.5	El Molino/Old Mill
5	El Molino/Allendale - water station
5.5	El Molino/Cornell
6	El Molino/Del Mar

map_1

map_2

2009 Los Angeles Marathon Training Schedule

Visit the L. A. Marathon website

Congratulations to the Pacers who ran the 2008 Los Angeles Marathon!

Good job ! ! !

Click here to view 2009 Los Angeles Marathon Schedule

Always consult with your health care provider before starting any exercise program.

2009 Pasadena 1/2 New Regular Marathon Training Schedule

WEEK	DATES	SAT miles	SUN	MON	TUE	WED	THURS	FRI
			WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (40)	REST
13	20-Dec	5	WALK(40)	ALT(30)	RUN(30)	ALT (40)	RUN(40)	REST
14	27-Dec	6	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (40)	REST
15	3-Jan	7	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (40)	REST
16	10-Jan	6	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (40)	REST
17	17-Jan	7	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (50)	REST
18	24-Jan	8	WALK (40)	ALT (30)	RUN (40) or Hill Repeats	ALT (40)	RUN (50)	REST
19	31-Jan	9	WALK (40)	ALT (30)	RUN (40)	ALT (40)	RUN (60)	REST
20	7-Feb	10	WALK (40)	ALT (30)	RUN (50) or Hill Repeats	ALT (40)	RUN (50)	REST
21	14-Feb	8	WALK (40)	ALT (30)	RUN (50)	ALT (40)	RUN (60)	REST
22	21-Feb	10	WALK (40)	ALT (30)	RUN (50) or Hill Repeats	ALT (40)	RUN (60)	REST
23	28-Feb	12	WALK(40)	ALT (30)	RUN (50)	ALT (40)	RUN (60)	REST
24	7-Mar	8	WALK(40)	ALT (30)	RUN (50) or Hill Repeats	ALT (40)	RUN (60)	REST
25	14-Mar	8	REST	REST	RUN (30)	REST	RUN(30)	REST
26	21-Mar	REST	Sunday, March 22, 2009: Pasadena .5 Marathon 13.1 miles (New Reg.)

ALT = Alternate Training (Swim, bike, walk, etc.)

The Pasadena Pacers strongly recommends that you always consult with your doctor before starting an exercise program.

Pre-Conditioning Program

Join us at the Rose Aquatics Center every Saturday morning at 7:00 A.M. for this gradual introduction to running.

Map and directions

Week	Date	Run	Walk	Total
	SAT				SUN	MON	TUE	WED	THU	FRI
1	02/18/2012	1 min	5 min	30 min	20-30 min	ALT*	20-30 min	ALT*	20-30 min	REST
2	02/25/2012	2 min	4 minutes	30 min	20-30 min	ALT	20-30 min	ALT	20-30 min	REST
3	03/10/2012	3 min	3 min	30 min	20-30 min	ALT	20-30 min	ALT	20-30 min	REST
4	03/17/2012	4 min	2 min	30 min	20-30 min	ALT	20-30 min	ALT	20-30 min	REST
5	03/24/2012	5 min	1 min	30 min	20-30 min	ALT	20-30 min	ALT	20-30 min	REST
6	03/31/2012	5 min	1 min	36 min	20-30 min	ALT	20-30 min	ALT	20-30 min	REST
7	04/07/2012	5 min	1 min	42 min	30-40 min	ALT	30-40 min	ALT	30-40 min	REST
8	04/14/2012	5 min	1 min	48 min	30-40 min	ALT	30-40 min	ALT	30-40 min	REST
9	04/21/2012	5 min	1 min	54 min	30-40 min	ALT	30-40 min	ALT	30-40 min	REST
10	05/05/2012	5 min	1 min	60 min	30-40	ALT	30-40	ALT	30-40	REST
11	05/12/2012	5 min	1 min	72 min	30-40 min	ALT	30-40 min	ALT	30-40 min	REST
12	05/19/2012	5 Mile Run - Pre-Conditioning Program Completion

Always consult with your health care provider before starting any exercise program.

Notes:

1 - Run at your own pace. The above times are suggested goals and not requirements. The idea is to improve each session.2 - Always s-t-r-e-t-c-h before and after training session with the group and/or on your own.3 - If you are not feeling well or in pain while running, stop immediately and let your coach know.4 - Keep track of your progress. Try to set your own "personal goals".5 - * Mid-week "ALT" (Alternate or Cross Training) can be weight training, yoga, biking, walking, etc.6 - Find a partner to run with. A partner can take your mind off the effort and you can give each other encouragement.

This program is intended for those who desire to start a walking/running schedule of 12 weeks that leads to running up to 5 miles. The training progresses from a walking to running routine that begins walking for 5 minutes and jog for one minute; walking 4 minutes and jog 2 minutes; and so on until reaching week 5 with a 1 minute walk and 5 minutes running. Upon completion of this Pre-Conditioning program, the individual would be ready to start a more structured running program.

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