Half Marathon Training Program 

 

screen-shot-2016-09-28-at-7-07-43-amStarts Week of October 3rd, 2016  

Run workouts on Tuesdays, Fridays and Sundays

Goals: Increase Speed, Focus on Run Form and Pacing, Set New PRS, Emphasize Cross Training 

Registered to run the 3M Half Marathon or the Austin Half and want to work on form and speed? We’ve developed a comprehensive Half-Marathon Training Program that includes coached workouts, pace work, benchmark testing and the ability to supplement your running with highly recommended cross-training sessions.

 The Winter Season is a great time to work on your weaknesses and cross-train your way to a stronger and more confident athlete leading into the new year.

The Schedule and Training Plan includes:

– Coached lactate threshold track sessions on Tuesday or Wednesdays at Clint Small Middle School

– Coached quality runs including fartleks and tempo runs on Friday mornings at 7am at Lady Bird Lake (Meeting at Deep Eddy Pool)

– Coached long runs on Sunday morning at various locations

– Regular 5K Pace Benchmarks and Pacing strategies

– Long Run Periodization Schedule

 

Sample Training Schedule

Mondays: Swim, Strength or Off

Tuesdays: Track Workout (encouraged to run on fresh legs), or Bike, Swim, Strength 

Wednesdays: Track workout (if didn’t do it Tues) or Bike, Swim, Strength or Off

Thursdays: Bike, Swim, Strength or Off

Fridays: Quality Run Session

Saturday: Group Ride 

Sunday: Group Long Run

Price Levels:

Multisport Plan – $160/month ($40 enrollment fee) includes four weekly classes that includes two run workouts. The other two classes can be used as a combination of swimming, cycling or strength & conditioning classes. Must commit through January.

Bronze Plan – $200/month ($40 enrollment fee) includes six weekly classes that includes two run workouts. The other four classes can be used as a combination of swimming, cycling or strength & conditioning classes. Must commit through January.

Run-Only Plan – $120 for 10-class punchcard. Does not include any cross-training such as swimming, cycling or strength classes.

For Information and Enrollment, click on the links above and reach at to Coach Jeff Raines, jeff@aasa-atx.com