raining Schedule – Saturday is our group (long) run
Week Week Starting Mon Tue Wed Thu Fri Sat (Group) Sun Trail Info
1 15-Mar-2010 Rest 20 min Rest 30 min Rest 2 mile Rest gold st
2 22-Mar-2010 Rest 20 min Rest 30 min
Rest 2 mile Rest gold st
3 29-Mar-2010 Rest 2 mi Rest 2 mi Rest 3 mile Rest gold st
4 5-Apr-2010 Rest 2 mi Rest 2 mi Rest 3 mile Rest
5 12-Apr-2010 Rest 2 mi Rest 2 mi Rest 4 mile Rest
6 19-Apr-2010 Rest 2 mi Rest 3 mi Rest 5 mi Rest
7 26-Apr-2010 Rest 2 mi Rest 3 mi Rest 6 mi Rest
8 3-May-2010 Rest 3 mi Rest 3 mi Rest 7 mi Rest
9 10-May-2010 Strength 3 mi Cross 4 mi Rest 8 mi Rest
10 17-May-2010 Strength 3 mi Cross 3 mi Rest 9 mi Rest
11 24-May-2010 Strength 4 mil Cross 4 mi Rest 10 mi Rest
12 31-May-2010 Strength 4 mi Cross 4 mi Rest 11 mi Rest
13 7-Jun-2010 Rest 5 mi Cross 3 mi Rest 12 mi Rest
14 14-Jun-2010 Rest 3 mi Cross 4 mi Rest 13 mi Rest
15 21-Jun-2010 Rest 2 mil
Cross 3 mi Rest 9 mi Rest
16 28-Jun-2010 Strength 4 mi Cross 4 mi Rest 8 mi Rest
17 5-Jul-2010 Strength 4 mi Cross 4 mi Rest 6 mi Rest
18 12-Jul-2010 Strength 4 mi Cross 3 mi Rest 6 mi Rest
19 19-Jul-2010 Rest 2 mi 30 minutes 2 mi Rest 30 minutes 25-Jul-2010 SF Half-Marathon !
Cross: For cross training, choose any activity other than running. You could do swimming, cycling, walking/hiking. Don’t make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week
Strength: Mondays are the days following your long run on the weekends, so don’t overdo it. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a fitness center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than using heavy weights
The above schedule and the information are based on the experience and referred from the following link: halhigdon halfmarathon schedule
If you have not registered yet, please register here: runsfm registration
Race Day: July 25, 2010 @ San Francisco
