August 29, 2015: HoA Training Run 17 of 17

Time: 5:30 AM
Place: Cosmo Park
Distance: 13-14 Miles

2 Miles warm-up +
3 Miles Tempo +
Proctor Loop (5 Miles) +
3 Miles Tempo +
1 Mile cool-down (optional)

This is it.  The last long training run before the marathon.  Enjoy!

August 22, 2015: HoA Training Run 16 of 17

Time: 5:30 AM
Place: Stadium-MKT
Distance: 17 - 19 Miles
Route: Tayside Tempo

After two miles of warm-up, the next 15 miles should be run at goal marathon pace.  (Optional: After completing the 15 miles, finish things off with two easy miles of cool-down.)  Please study the map so you know the route.

August 15, 2015: HoA Training Run 15 of 17

Time: 5:30 AM
Place: Stadium-MKT (or Rock Bridge Elementary)
Distance: 22 Miles (or 17)
Route: Tayside 22

This run marks the beginning of the three-week taper period in which you systematically decrease your weekly mileage so that you will have fresh legs for the marathon.  Unlike last week, this run is all about time on your feet.  Long...slow...distance.  Let's knock this run out and start enjoying the taper!  Oh, I forgot to add there is some dissension in the ranks.  If 22 sounds too much for you, see HERE for an alternative option.

August 8, 2015: HoA Training Run 14 of 17

Time: 5:30 AM
Place: Cosmo Park
Distance: 22 Miles

You want a challenge?  Show up for this run!  You will certainly be ready for a marathon after completing this workout.

2 Miles warm-up +
4 x 1 Mile (at tempo pace with 1:00 of rest in between) +
10 Miles (easy pace) +
4 x 1 Mile (at tempo pace with 1:00 of rest in between) +
2 Miles cool-down