Training Guide
Click on the Training Image Map Training Month 1 Month 2 Month 3 Month 4

Month 4:  February 20 through March 19


Saturday
WEEK 13:  February 20 - Feruary 26
Day Beginner/Novice Intermediate
Saturday 4 miles easy running Race or 10 miles easy running
Sunday 5-8 miles easy running 6 miles easy running
Monday 3 miles easy running 10x100m in 22; 100m recovery
Tuesday 8x100m in 23; 100m recovery 6 miles easy running
Wednesday 3 miles easy running 5x800m in 3:45; 400m recovery
Thursday 2x1 mile n 9:00: 800m recovery 5 miles easy running
Friday Rest Day Rest Day
WEEK 14:  February 27 - March 4
Day Beginner/Novice Intermediate
Saturday 3 miles with 6x100m (fast) 10 miles in 90:00
Sunday 5-8 miles easy running 6 miles easy running
Monday 4 miles easy running 6x400m in1:44; 400m recovery
Tuesday 4x800m in 4:15; 400m recovery 5 miles easy running
Wednesday 3miles easy running 36x200m in :46; 200m recovery
Thursday 3 miles easy running 4 miles easy running
Friday Rest Day Rest Day
WEEK 15:  March 5 - March 111
Day Beginner/Novice Intermediate
Saturday Race or 8 miles easy running 8 miles easy running
Sunday 5-8 miles easy running 6 miles easy running
Monday 5x400m in 2:00; 400m recovery 6x400m in 1:44; 400m recovery
Tuesday 4 miles easy running 6 miles easy running
Wednesday 6 miles in 65:00 8 miles @ 9:00/mile
Thursday 3 miles easy running 6 miles easy running
Friday Rest Day Rest Day
WEEK 16:  March 12 - 18
Day Beginner/Novice Intermediate
Saturday 5 miles with 3x1mile in 9:15 6 miles easy running
Sunday 6-8 miles easy running 6 miles easy running
Monday 6x200m in :50; 200m recovery 6x200m in :44; 200m recovery
Tuesday 4 miles easy running 5 miles easy running
Wednesday 4 miles easy running 4 miles easy running
Thursday Rest Day Rest Day
Friday Rest Day Rest Day
RACE DAY: MARCH 19
Day Beginner/Novice Intermediate
BAYOU CITY CLASSIC 10K BAYOU CITY CLASSIC 10K