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Running Club Marathon Training Program

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Running Club Marathon Training Program Powered By Docstoc
					Running Club
Training Program
Coach Maine Prince, Sports Performance Coach Philadelphia Sports Training Center

Half-Marathon (13.1 miles) Full Marathon (26.2 miles) www.TerraMarAdventures.com 610-565-7520 www.PhillySportsTC.com 267-940-PSTC

Running Club Training Program Introduction
The half marathon (13.1 miles) is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance running event that experienced runner's can compete without interrupting their regular racing and training program. For these reasons, and many more, the half marathon is a very popular event, and one that is often overlooked in regards to its importance in the lead up to a marathon if that is your ultimate goal. Some of you are running the Philadelphia Distance Run (half-marathon) and some are running the Half Marathon, as part of the full marathon on November 22nd. While the half marathon does require significant amounts of strength and endurance, the real beauty of this distance is that it also has a large speed component. This combination of strength, endurance and speed, makes for enjoyable training that can be of benefit to those with a longer term goal of a marathon or even a 10km. The full marathon (26.2 miles) is a great opportunity to challenge yourself more and progress with a proper training program and understand your abilities. This will be easily accomplished through our Terra Mar Running Club Training Program. We will be utilizing 3-levels of ability based on your pre-testing mile test. Through that test your running pace for the half and the full marathon have been pre-calculated. I have been advised that no one is trying to win the races that they are competing in and the design of your program is based on a general program with a few customizable items. Your pace has been calculated and can be found later in this program. The best way to be able to have a progression training program is through a timed-training program. Through a timed training program, it will be easier for you to record your miles based on the time you run. Example: Someone that ran an 7-minute mile test and your pace was 8-minutes, then for 30 minutes you should be able to run 3 ¾ miles. Although these are only a guide, if you are not close to these times, then your speed will be a limitation in achieving this running timed goal. If you are able to do these or similar times over the shorter distances, then with appropriate strength and endurance work, you should be capable of breaking 100 minutes for the half. This is designed only as a guide for your running training program. The Team Workouts will be on Saturdays and can be found in your weekly training plan. If you miss a workout, please email me so that I can give you that workout. It changes based on variety and giving the team something different. You already have a nutritional guide that will help you understand balancing out your diet as an athlete, just remember to eat regularly and do not EVER EVER EVER stop eating because this could be damaging to your internal organs, your program, and your health. If you need further booklets, let me know and we will provide them for you.

Running Club Training Program Preparing for Your Training sessions
The preparation for each of your training sessions is in many ways as important as the session itself. Inadequate preparation will result in poor training intensity and therefore training session goals will not be achieved. Your weekly workouts have been designed and progress is based on the fact that you finished those running timed workouts throughout the week. Make sure that you do not eat 90-minutes to 2-hours before doing any training/running. If you do, you will be nauseas and uncomfortable which will effect your training. The other key aspect of session preparation is the warm-up. A warm-up should consist of a minimum of 10 minutes of light activity or a dynamic warm-up. The recommended warm-up begins with 5-8 minutes of easy jogging. Then complete some low intensity drills in order to take your muscles through an increased range of motion. Some appropriate drills include squatting, high knees and butt kicks, as well as many other running specific drills. The next part of the warm-up process is used to provide a little bit of intensity to 'kick over' your anaerobic energy system, as well as increasing the length of your stride to finish off your muscular warm-up. Static stretching should be avoided as part of the warm-up as this may allow the muscles to cool down, as well as restricting the speed and power of muscular contractions. Many people have traditionally used static stretching as part of their warm-up, so if it makes you feel more comfortable, include only a short 2-3 minute period of stretching prior to starting the drills and strides portion of the warm-up.

Strength Training Program
Weight lifting is NOT necessary for long distance running. However, it is suggested that you perform some strength training to make sure that your muscles can adapt to the endurance of running and the stretching of the muscles. You do not want to weigh more during your run than necessary. If you are in a strength training program, remember to do high repetitions with light weight. There are various weighs to determine the weight, typically at 25% - 50% of your max. Through this training program, you should be lifting weight training on your off days or the easy walk/run days. Remember that you need to give your body time to recover. YES, you will be sore, because your body is doing something new. If you can’t touch the soreness (muscle), then you should seek a doctor’s evaluation if it’s the joints. Typical exercises: bench press, shoulder press, lat Pulldown, cable arm curls, & triceps pushdown. Upper/Lower body for 2 sets x 15-20 reps. Lower body: squats, leg extensions, leg curls, calf raises. If you don’t have a gym membership: push-ups, sit-ups, pull-ups, are effective exercises. If you would like personal training, in-studio or online, contact our office for details.

Running Club Training Program

Dynamic Warm-Up
These dynamic warm-up exercises should be performed for approximately 20 seconds for each. Squats 1. Feet shoulders width apart with arms straight out, relaxing the fingers (spirit fingers) 2. Contract the abs, chest up, then start bending the knees (moving up & down) 3. Squat Jumps for more intensity Lunges 1. Take one step forward (heel tuck) into a lunge position, bending both knees, feet straight 2. Tighten the core, reach forwards towards the line of your toe, and touch the ground 3. After touching the ground, elevate the toe and drive the heel into the ground and return standing Toy Soldiers 1. Arms straight out, spirit fingers, lift the leg with knee locked straight (flexing quad/thigh) 2. Keeping your core tight, chest up, deep breathing, hinging at the hips 3. DO NOT BEND the leg, and switch legs. Can be done moving forward or stationary Arm Circles 1. Standing straight up, chest out, arch in the back, arms out to the sides (T-position) 2. Circle the arms forward, 3 circles then bigger 4 times until crossing the body, then reverse Knee Tucks 1. Lift the knee up towards the waist, then grab both hands around the shins 2. Then pull knee closer to the chest, then release and switch legs High Knee Extension 1. Lift the knee up towards the waist, then grab one hand at the ankle/foot 2. Then slowly in control pull the bent leg straight back, then switch legs Crossover (Iliotibial Stretch) 1. Cross one foot over the other foot, keeping the back leg straight 2. Hinge at the hips, keep the core tight, DO NOT BEND THE BACK, let the arms hang down Hamstring Combo 1. Start doing the lunge forward, then drop the hips down, arms inside the arc of the shoe 2. After the lunge, keep hands on the ground, then straighten the front and back leg on heel and toe 3. Then step back and switch legs. Spiderman 1. From Push-Up Position, then step one foot up towards the hand on the outside, the drop the hips 2. Then step back into push-up position and switch legs Inchworms 1. From the push-up Position, drop the hips to the ground (without touching the ground) 2. Then lift the hips up without being the knees, keep the hands on ground 3. Inching the feet forward or walking the hands forward

Running Club Training Program

Static Stretching Routine
Neck Rotation 1. Relax 2. Slowly roll your head around in a full circle, keeping your back straight 3. You may feel the need to hold the stretch at a particular position if it feels tight, but do not strain 4. Continue for approximately 10 seconds Shoulder Rotation 1. Slowly rotate one shoulder at a time 2. Rotate in forward and backward directions in a large circular motion 3. Continue for approximately 10 seconds in each direction Trunk Rotation 1. Place hands on hips 2. Rotate trunk, bending forward, to right, backward and to left 3. Continue for approximately 10 seconds Rock Squat 1. From a standing position, slowly lower hips to squatting position 2. Rock back and forth several times, attempting to squat progressively lower 3. Turn and face to the right, straightening right leg and stretch right hamstring 4. Hold stretch for 10 seconds 5. Repeat for left leg Hamstrings Stretch 1. From lunge position, place knee on ground, lean forward on top of thigh 2. Slide leg as far as possible, keep chest on thigh, move hips back, straightening out forward leg 3. Relax and hold for 10 seconds 4. Slowly return to standing position 5. Repeat for opposite leg Arms Back (Chest/Shoulder Stretch) 1. From a seated position, place hands on ground with arms behind torso 2. Slowly move hips forward until stretch is felt in chest and shoulders 3. Hold stretch for 10 seconds Knee Over (Glute/Back Stretch) 1. Lay back with knees bent 2. Pull right leg across your body 4. Keep upper back, head and shoulders flat on the floor 4. Hold for 10 seconds 5. Repeat for other side

Running Club Training Program
Static Stretching Routine (cont.)
Modified Hurdle 1. Sit with right leg straight, keeping foot upright 2. Tuck left foot into the inside of the right thigh 3. Slowly bend forward from the hips toward the right foot, keeping your back straight 4. Bring your chest to your right thigh 5. Relax and hold for 10 seconds 6. Repeat for opposite leg Figure 4 (Piriformis Stretch) 1. Place left foot over right knee and lie back 2. Grasp right shin and slowly bring right knee to chest 3. Relax and hold for 10 seconds 4. Repeat for opposite leg Butterfly 1. Sit with soles of your feet together, holding onto your toes 2. Use your elbows to gently push to the inside of your thighs until you get a good, even stretch 3. Relax and hold for 10 seconds 4. Repeat Lunge (Hip Flexor Stretch) 1. Move right leg forward until right knee is directly over the right ankle 2. Keeping back leg straight, gently lower your hips to create an easy stretch in the front of the hip 3. Hold for 10 seconds 4. Repeat for other leg Quadriceps Stretch 1. Maintain position with one knee on ground 2. Grasp shin with and pull lower leg toward hamstrings 3. Slowly lean back toward ground, keeping your back straight 4. Relax and hold for 10 seconds 5. Repeat for opposite leg Calf Stretch 1. Stand close to a wall, with one foot back and one foot touching the wall with ball of shoe 2. Slowly lean forward feeling the stretch in the back of the leg in line with the heel to your knee 3. Hold stretch for 10 seconds 4. Repeat for other leg

Running Club Training Program USING THE CHARTS
RUNNING PACE CHART
The following running pace charts are based on individual results of the calculations of your pretesting. Locate your name and find your mile test time and pace time for the half-marathon and full marathon. You may run faster or slower, but this gives you a guide on the pace you should be at throughout the training program. Remember, running a timed run will help those that are goal oriented in making it back in time and those that do not have mileage markers on their runs from home. If you cannot keep up with the runs, do not worry, do the best that you can.

DETERMINING TIMED-RUNS

You must have a watch, digital preferred, that you can start the timer soon as you start your run. You may also use an alarm with the prescribed time in half. Once you start your run from your home base, then at the half-way mark/time, turn around and run back to the starting point. The goal is for you to get back to the start faster in less time and to go further weekly. Once you’ve become familiar with timed runs, then find your individual mileage expected on the next page.

HALF-MARATHON & FULL MARATHON TIMED MILEAGE CHARTS

These charts are available for each member of the Terra Mar Running Club. If your name is not listed, please contact our office to have your name included. These are a guideline and it is up to you to complete your weekly runs and record in the weekly mileage report log. There are two half-marathons available. Philadelphia Distance Run on September 20th and the Philadelphia Half-Marathon on November 22nd. Make sure you are registered early to take advantage of the early registration fees. Official course maps are also included in this packet. When using the program, remember what Group Level you are on and follow the program there. If you run faster than that time, great, but do not run too fast that you don’t improve weekly. The runs are pre-designed based on your pace and goals. If you do not have enough time during the week to run, try to adjust your schedules so that you can accomplish getting the mileage complete. When you complete each day of running, record the miles on your chart.

HALF MARATHON TRAINING PROGRAM

MARATHON TRAINING PROGRAM

This training program is based on the marathon on November 22nd. If you are competing in others, please let me know. Make sure that you are registered for the race that you desire to run. The official course map included is for the Philadelphia Marathon. Once you complete your weekly timed runs, record the corresponding miles based on your mileage pace chart. If you ran longer or more miles, include that as well. If you run during any day of the week, make sure to record those miles here for your reference. Progress is in the recording of your work that you complete in your training program.

MILEAGE COMPLETE REPORT LOG

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Running Club Training Program

Philadelphia Marathon Map

Terra Mar Running Club
Half Marathon Miles Chart based on running time Running Pace Time/Race
Half-Marathon 7:35 7:53 8:01 8:07 8:32 8:34 8:35 8:36 8:42 9:00 9:02 9:04 9:05 9:16 9:22 9:23 9:37 9:37 9:37 11:00 11:02 11:24 11:02 12:14 Full Marathon 8:13 8:32 8:41 8:48 9:15 9:16 9:18 9:19 9:26 9:45 9:48 9:49 9:50 10:02 10:08 10:10 10:25 10:25 10:25 11:55 11:58 12:21 11:58 13:16 Running Group Level Three Three Three Three Three Three Three Three Two Two Two Two Two Two Two Two One One One One One One One One

Running Club Members Mike Tweed Brett LuValley Thomas Dixon Eli Mercer Sara Hall Vasily Romanov Neal Sprafkin Becca Dvorak Rico Aiello Carl Ewald Adam Halperin Devin Lyttle Christian Colburn Vipul Erin O'Brien Janet Tweed Andria Key Carrie Snyder Nikki Sallustio Keily Hall Romy Nocera Mellisa Lucchesi Laura Hanisch Daryl Miller

Mile Test 7/11/2009 6:19 6:34 6:41 6:46 7:07 7:08 7:09 7:10 7:15 7:30 7:32 7:33 7:34 7:43 7:48 7:49 8:01 8:01 8:01 9:10 9:12 9:30 9:51 10:12

(Half Marathon) Miles at Pace
30-Min. 45-Min. 60-Min. 90-Min. 120-Min. 150-Min. 4 6 8 12 16 20 4 6 8 12 16 20 4 6 7 11 15 19 4 6 7 11 15 19 4 5 7 11 14 18 4 5 7 11 14 18 4 5 7 11 14 18 4 5 7 11 14 18 4 5 7 11 14 18 3 5 7 10 13 17 3 4 6 9 12 15 3 5 7 10 13 17 3 4 6 9 12 15 3 5 7 10 13 16 3 5 7 10 13 16 3 5 7 10 13 16 3 5 6 10 13 16 3 5 6 10 13 16 3 5 6 10 13 16 3 4 5 8 11 14 3 4 5 8 11 14 3 4 5 8 11 13 3 4 5 8 11 14 2 4 5 7 10 12

Terra Mar Running Club
Full Marathon Miles Chart based on running time

Running Club Members Mike Tweed Brett LuValley Thomas Dixon Eli Mercer Sara Hall Vasily Romanov Neal Sprafkin Becca Dvorak Rico Aiello Carl Ewald Adam Halperin Devin Lyttle Christian Colburn Vipul Erin O'Brien Janet Tweed Andria Key Carrie Snyder Nikki Sallustio Keily Hall Romy Nocera Mellisa Lucchesi Laura Hanisch Daryl Miller

Mile Test 7/11/2009 6:19 6:34 6:41 6:46 7:07 7:08 7:09 7:10 7:15 7:30 7:32 7:33 7:34 7:43 7:48 7:49 8:01 8:01 8:01 9:10 9:12 9:30 9:51 10:12

Running Pace Time/Race
Half-Marathon 7:35 7:53 8:01 8:07 8:32 8:34 8:35 8:36 8:42 9:00 9:02 9:04 9:05 9:16 9:22 9:23 9:37 9:37 9:37 11:00 11:02 11:24 11:02 12:14 Full Marathon 8:13 8:32 8:41 8:48 9:15 9:16 9:18 9:19 9:26 9:45 9:48 9:49 9:50 10:02 10:08 10:10 10:25 10:25 10:25 11:55 11:58 12:21 11:58 13:16

Running (Full Marathon) Miles at Pace Group Level 30-Min. 45-Min. 60-Min. 90-Min. 120-Min. 150-Min. 180-Min. 200-Min. 215-Min. 230-Min. 245-Min. Three 4 6 7 11 15 18 22 25 26 28 30 Three 4 5 7 11 14 18 22 24 26 28 29 Three 4 5 7 11 14 18 21 24 26 27 29 Three 4 5 7 11 14 18 21 24 25 27 29 Three 3 5 7 10 13 16 20 22 23 25 27 Three 3 5 7 10 13 16 20 22 23 25 27 Three 3 5 7 10 13 16 20 22 23 25 27 Three 3 5 7 10 13 16 20 22 23 25 27 Two 3 5 6 10 13 16 19 22 23 25 26 Two 3 5 6 10 13 16 19 21 23 24 26 Two 3 4 5 8 11 14 16 18 19 21 22 Two 3 5 6 9 13 16 19 21 23 24 26 Two 3 4 5 8 11 14 16 18 19 21 22 Two 3 4 6 9 12 15 18 20 21 23 24 Two 3 4 6 9 12 15 18 20 21 23 24 Two 3 4 6 9 12 15 18 20 21 23 24 One 3 4 6 9 12 15 18 20 21 22 24 One 3 4 6 9 12 15 18 20 21 22 24 One 3 4 6 9 12 15 18 20 21 22 24 One 3 4 5 8 10 13 16 17 19 20 21 One 3 4 5 8 10 13 16 17 19 20 21 One 2 4 5 7 10 12 15 16 18 19 20 One 3 4 5 8 10 13 16 17 19 20 21 One 2 3 5 7 9 11 14 15 16 17 19

Terra Mar Running Club
Half Marathon Program

Group One Workouts
Date
July 11, 2009 July 18, 2009 July 25, 2009 August 1, 2009 August 8, 2009 August 15, 2009 August 22, 2009 August 29, 2009 September 5, 2009 September 12, 2009 September 19, 2009 September 20, 2009

Weeks
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Saturday
Pre-Test Team Workout Team Workout Team Workout 5K Team Race Team Workout Team Workout Team Workout 10K Team Race Team Workout off

Sunday
easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk RACE DAY

Monday
30-Minute Run 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 45-Minute Run Off

Tuesday Wednesday
Off Off Off Off Off Off Off Off Off Off Recovery 30-Minute Run 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 45-Minute Run Recovery

Thursday
easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run 30-minute run

Friday
Off Off Off Off Off Off Off Off Off Off off

Philadelphia Distance Run - Half Marathon

Group Two Workouts
Date
July 11, 2009 July 18, 2009 July 25, 2009 August 1, 2009 August 8, 2009 August 15, 2009 August 22, 2009 August 29, 2009 September 5, 2009 September 12, 2009 September 19, 2009 September 20, 2009

Weeks
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Saturday
Pre-Test Team Workout Team Workout Team Workout 5K Team Race Team Workout Team Workout Team Workout 10K Team Race Team Workout off

Sunday
easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk RACE DAY

Monday
30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 45-Minute Run Off

Tuesday Wednesday
Off Off Off Off Off Off Off Off Off Off Recovery 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 45-Minute Run Recovery

Thursday
easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run 30-minute run

Friday
Off Off Off Off Off Off Off Off Off Off off

Philadelphia Distance Run - Half Marathon

Group Three Workouts
Date
July 11, 2009 July 18, 2009 July 25, 2009 August 1, 2009 August 8, 2009 August 15, 2009 August 22, 2009 August 29, 2009 September 5, 2009 September 12, 2009 September 19, 2009 September 20, 2009

Weeks
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Saturday
Pre-Test Team Workout Team Workout Team Workout 5K Team Race Team Workout Team Workout Team Workout 10K Team Race Team Workout off

Sunday
easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk easy walk RACE DAY

Monday
45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run Off

Tuesday Wednesday
Off Off Off Off Off Off Off Off Off Off Recovery 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 120-Minute Run 120-Minute Run 90-Minute Run 60-Minute Run Recovery

Thursday
easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run 30-minute run

Friday
Off Off Off Off Off Off Off Off Off Off off

Philadelphia Distance Run - Half Marathon

Terra Mar Running Club Full Marathon Group One Workouts
Date
July 11, 2009 July 18, 2009 July 25, 2009 August 1, 2009 August 8, 2009 August 15, 2009 August 22, 2009 August 29, 2009 September 5, 2009 September 12, 2009 September 19, 2009 September 26, 2009 October 3, 2009 October 10, 2009 October 17, 2009 October 24, 2009 October 31, 2009 November 7, 2009 November 14, 2009 November 21, 2009 November 22, 2009

Weeks
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20

Saturday
Pre-Test Team Workout Team Workout Team Workout 10K Team Race Team Workout Team Workout Team Workout 10K Team Race Team Workout Team Workout Team Workout Team Half-Marathon Team Workout Team Workout Team Workout Team Workout Post Testing Team Workout Team Pre-Game

Sunday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Race DAY!!!

Monday
30-Minute Run 30-Minute Run 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 45-Minute Run

Tuesday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

Wednesday

Thursday
easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run

Friday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

30-Minute Run 30-Minute Run 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 45-Minute Run 45-Minute Run Vacation from Running

Philadelphia Marathon

Group Two Workouts
Date
July 11, 2009 July 18, 2009 July 25, 2009 August 1, 2009 August 8, 2009 August 15, 2009 August 22, 2009 August 29, 2009 September 5, 2009 September 12, 2009 September 19, 2009 September 26, 2009 October 3, 2009 October 10, 2009 October 17, 2009 October 24, 2009 October 31, 2009 November 7, 2009 November 14, 2009 November 21, 2009 November 22, 2009

Weeks
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20

Saturday
Pre-Test Team Workout Team Workout Team Workout 10K Team Race Team Workout Team Workout Team Workout 10K Team Race Team Workout Team Workout Team Workout Team Half-Marathon Team Workout Team Workout Team Workout Team Workout Post Testing Team Workout Team Pre-Game

Sunday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Race DAY!!!

Monday
30-Minute Run 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run

Tuesday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

Wednesday

Thursday
easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run

Friday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

30-Minute Run 30-Minute Run 30-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run Vacation from Running

Philadelphia Marathon

Group Three Workouts
Date
July 11, 2009 July 18, 2009 July 25, 2009 August 1, 2009 August 8, 2009 August 15, 2009 August 22, 2009 August 29, 2009 September 5, 2009 September 12, 2009 September 19, 2009 September 26, 2009 October 3, 2009 October 10, 2009 October 17, 2009 October 24, 2009 October 31, 2009 November 7, 2009 November 14, 2009 November 21, 2009 November 22, 2009

Weeks
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20

Saturday
Pre-Test Team Workout Team Workout Team Workout 10K Team Race Team Workout Team Workout Team Workout 10K Team Race Team Workout Team Workout Team Workout Team Half-Marathon Team Workout Team Workout Team Workout Team Workout Post Testing Team Workout Team Pre-Game

Sunday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Race DAY!!!

Monday
45-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run

Tuesday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

Wednesday

Thursday
easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run easy walk/run

Friday
Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

45-Minute Run 45-Minute Run 45-Minute Run 45-Minute Run 60-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run 90-Minute Run 90-Minute Run 60-Minute Run 60-Minute Run Vacation from Running

Philadelphia Marathon

Weeks Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total

Weekly Completed Miles Log

ROOKIE SPORTS TRAINING
Student-Athletes new to sports training Ages: 12 – 16 / Sessions 2-3 days/week 60-90 minute sessions/Uniform Included 8-week program based on schedule General sports training workouts Fundamental Running Mechanics Principles of Change of Direction Strength & Conditioning Training Nutritional counseling Program Dates Summer: June 22nd – August 14th, 2009 Fall I: Sept. 1st – October 24th, 2009 Winter II: October 26th – Dec. 19th, 2009
* Start at any time after a consultation & tour

ELITE SPORTS TRAINING
Previous sports training experience Ages: 14 – 17 / Sessions 3 days/week 90-minute sessions / Uniform included 8-16 week program consecutively Speed, Agility, Quickness Strength & Power Plyometrics Training Anatomy of Speed ™ Techniques College Recruiting Workshop Additional Programs ACT / SAT College Admission Testing Executive Boot Camp Mommy Time Workouts Personal Training Sports Nutritional Consultations

ALL-STARS SPORTS TRAINING
High Intensity – Competitive Peers Ages: 15 – 18 / Unlimited Sessions 90 – 120 minute sessions per day 24-week program consecutively Video Biomechanical Analysis Academic Counseling in SACT Leadership Development Dri-Fit Uniforms Included SAT/ACT Prep (juniors/seniors only) Sports Nutrition Counseling Weekly Weight Management Athletic Profile / Resume College Planning Guidance Life Coaching (Included)
*No One will be turned away for inability to pay*

Speed Development Sprint Mechanics Explosion Drills Resisted Speed Development Agility Training Balance Training Explosive Maneuvering Start & Stop Acceleration Quickness Development First Step quickness Starting & stopping quickness Acceleration Development

Terra Mar
SPECIAL

Power Development Plyometrics Jumping Mechanics Jumping Drills Resisted & Assisted Jumping Every Session can Include Dynamic Warm-Up Quickness Drills Agility Drills Speed Development & Sprinting Sport Specific Training & Drills Dynamic Cool Down 60-90 minutes per session 3 Days per week Morning, afternoon, or evening

$1.00
Per Minute

AGENDA Pre-Test & Post Test Fitness level evaluation Body Composition Nutritional counseling Weekly Weight Management SESSIONS 8-week Sports Training Program 3 Days per week 60-90 minutes per session AVAILABLE LOCATIONS
Temple University – Main Campus PSTC@Tri-State Sports (Aston, PA)

PROGRAM COST $80 per session (Individuals only) $60 per session (Team Rate


				
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posted:7/24/2009
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Description: Training Program for half-marathon and full marathon. This program is based on timed long distance runs for non-competitive runners. Can be used for advanced runners because there are 3 group levels of ability based on timed mile pre-testing.