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Welcome Half and Full Marathoners!

This is a free class so people are free to join at any point in the training. Please spread the word, we want this to be a fun group where we help each other reach our running goals.

We have a considerable range in fitness and ability. The training schedule has ranges built in to it so remember to pick the time/distance that is appropriate for where you are at TODAY. We don't want you to overachieve and wind up injured in two weeks. Start slow and build over the program. The last 8 weeks are way more important to your race than the first 10 weeks.

A few items: Long runs are listed by distance, all other workouts will be by time...it is not how far you run on those week day sessions but rather how long....a 45 min workout for someone running 10 min miles is just as relevant as a 45 min workout by someone running 6 min miles. This is especially true through these hot summer months! Fun and social interaction are two of the prime goals for this program. We want you to gain fitness and run well in a fun and inclusive environment.

Athletes are responsible for their own registration to their respective event.

All training participants must register at hillcountryrunning.com for the run program.

All participants receive 10% off purchases at HCRC for the duration of the program.

 

The schedule has workouts listed for 6 days a week. There will be a number of people not running 6 days/week. Good days to take off are Mondays, Wednesdays and Fridays. See below for specifics based on how many days a week you want to run:

  • 6 days - as scheduled
  • 5 days - Tues, Wed, Thurs, Sat & Sun
  • 4 days - Tues, Thurs, Sat & Sun
  • 3 days - Tues, Thurs & Sun
  • 2 days - Thurs & Sun

Click here to download the Hydration powerpoint

Scale of Effort
EZ/ Recovery completely relaxed and effortless
Base Steady effort that you can maintain indefinitely
Moderate (mod) Aware that you are working but it feels good
Strong Discomfort beginning to show halfway through interval, quite aware of breathing
Fast Determined effort from the beginning, Very pronouced breathing.
Max You want it to end NOW!
Workout Key

Fartlek

 Continuous effort with timed intervals included. Recovery between intervals is active (you keep running or cycling for the rest)
Base Long easy efforts. You should be able to talk throughout.
EZ Very light effort. Designed to promote recovery.
Race Pace Your goal pace for a goal race - These are done over much shorter intervals than the race and should feel only moderately hard.
w/u Warm-up - ez effort to get your body temp and muscles warmed up and ready for more strenuous efforts, usually includes some drill work and/or strides
c/d EZ effort at the end of intervals to help flush waste products from your muscles and speed recovery
Full Recovery recover until your HR returns to pre-interval level

Austin Half and Full Marathon Training

Congratulations! Take a week or two off. Get a massage. Eat some cake, you deserve it!!