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.
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
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
August 1, 2015: HoA Training Run 13 of 17
Time: 5:30 AM
Place: Stadium-MKT
Distance: 22 Miles
Route: Tayside 22
Place: Stadium-MKT
Distance: 22 Miles
Route: Tayside 22
July 25, 2015: HoA Training Run 12 of 17
Time: 6:00 AM
Place: Rock Bridge Elementary School
Distance: 17 Miles
Route: Heart of America Marathon
SEE HERE for more info.
Place: Rock Bridge Elementary School
Distance: 17 Miles
Route: Heart of America Marathon
SEE HERE for more info.
July 18, 2015: HoA Training Run 11 of 17
Time: 5:30 AM
Place: Cosmo Park
Distance: 22 Miles
This is almost certainly the craziest run on the schedule. This run will test your ability to run fast on tired legs. Don't be afraid of the distance, as it will be surprisingly manageable by mixing things up. (But the weather...be VERY afraid!)
2 Miles warm-up (easy pace) +
2 x 2 Miles (tempo pace with 2:00 rest in between) +
10 Miles (easy pace) +
3 Miles (tempo pace) +
2 Miles cool-down
Tempo pace is 30 seconds faster than your goal marathon pace.
Place: Cosmo Park
Distance: 22 Miles
This is almost certainly the craziest run on the schedule. This run will test your ability to run fast on tired legs. Don't be afraid of the distance, as it will be surprisingly manageable by mixing things up. (But the weather...be VERY afraid!)
2 Miles warm-up (easy pace) +
2 x 2 Miles (tempo pace with 2:00 rest in between) +
10 Miles (easy pace) +
3 Miles (tempo pace) +
2 Miles cool-down
Tempo pace is 30 seconds faster than your goal marathon pace.
July 11, 2015: HoA Training Run 10 of 17
Time: 5:30 AM
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
This is the third and final installment of the Two Loop Twenty route. You should know the drill by now. Lots of options for those of you who aren't wanting to run the full twenty miles.
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
This is the third and final installment of the Two Loop Twenty route. You should know the drill by now. Lots of options for those of you who aren't wanting to run the full twenty miles.
July 4, 2015: HoA Training Run 9 of 17
Time: 5:30 AM
Place: Stadium Blvd.-MKT
Distance: 17 Miles
The focus for this run to practice marathon pace on relatively easy terrain. After approximately two miles of warm-up (on roads), the plan is to run from Forum Blvd. all the way out to McBain on the MKT trail and back...a total of 13 continuous miles at your goal marathon pace. Upon returning to the Forum Blvd. trail entrance, the remainder of the run will be an easy cool-down back to the Stadium entrance (your choice of roads or trail). I hope to plant water at McBaine so that we'll have something to drink at the turnaround point (which will happen to be the exact mid-point of the marathon training schedule). That calls for some fireworks, don't you think?
Place: Stadium Blvd.-MKT
Distance: 17 Miles
The focus for this run to practice marathon pace on relatively easy terrain. After approximately two miles of warm-up (on roads), the plan is to run from Forum Blvd. all the way out to McBain on the MKT trail and back...a total of 13 continuous miles at your goal marathon pace. Upon returning to the Forum Blvd. trail entrance, the remainder of the run will be an easy cool-down back to the Stadium entrance (your choice of roads or trail). I hope to plant water at McBaine so that we'll have something to drink at the turnaround point (which will happen to be the exact mid-point of the marathon training schedule). That calls for some fireworks, don't you think?
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