Want a little help with your training?
(Before embarking on any strenuous exercise program, including the training described in the schedules below, everyone, particularly those with known heart or blood pressure problems, should seek medical clearance from a physician, preferably one with sports medicine experience).
The following training schedules for runners are designed by local coach Al Lawrence, to serve as a sixteen-week build-up for the H-E-B Bayou City Classic 10K on March 14, 2009.
The schedule has been developed for beginning and novice runners with a goal of completing the event in 60 minutes and intermediate runners with a time goal under 55 minutes. Walkers are also encourage to participate in this fun event, and can modify the program to make all the miles walking miles, with acceleration of walking speed replacing the timed speeds where indicated for runners.
Week #1 (November 22 - 28)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
3-5 miles walk/jog |
| Sunday |
3-5 miles walk/jog |
| Monday |
Rest day |
| Tuesday |
3 miles with 6 x 100 (moderate) |
| Wednesday |
3 miles easy running |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
 |
| Saturday |
5-8 miles easy running |
| Sunday |
4 miles with 1 mile in 9:00 |
| Monday |
Rest day |
| Tuesday |
5 miles with 6 x 100 (fast) |
| Wednesday |
4 miles easy running |
| Thursday |
4 miles easy running |
| Friday |
Rest day |
|
Week #2 (November 29 - December 5)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
Race or 5 miles easy running |
| Sunday |
3 miles easy running |
| Monday |
8 x 100M in 25; 300M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
2 x 800M in 4:20; 800M recovery |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
Race or 9 miles easy running |
| Sunday |
4-6 miles easy running |
| Monday |
10 x 100m in 23; 300M recov. |
| Tuesday |
6 miles easy running |
| Wednesday |
3 x 800M in 3:50; 800M recov. |
| Thursday |
5 miles easy running |
| Friday |
Rest day |
|
Week #3 (December 6 - 12)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
5 miles @ 10:00-10:30 per mile |
| Sunday |
3 miles easy running |
| Monday |
Rest day |
| Tuesday |
2 x 800M in 4:20; 800m recovery |
| Wednesday |
3 miles easy running |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
8 miles @ 9:00-9:30 per mile |
| Sunday |
6 miles easy running |
| Monday |
6 x 200M in 48; 200M recov. |
| Tuesday |
Rest day |
| Wednesday |
3 x 800m in 3:50; 400M rec. |
| Thursday |
5 miles easy running |
| Friday |
Rest day |
|
Week #4 (December 13 - 19)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
8 miles easy running |
| Sunday |
3 miles easy running |
| Monday |
5 x 200M in 54; 400M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
4 miles easy running |
| Thursday |
Rest day – or 3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
10 miles easy running |
| Sunday |
5 miles easy running |
| Monday |
4 miles easy running |
| Tuesday |
5 x 400M in 1:45; 400M rec. |
| Wednesday |
4 miles easy running |
| Thursday |
4 miles easy running |
| Friday |
Rest day |
|
Week #5 (December 20 - 26)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
Race – or 8 miles easy running |
| Sunday |
3 miles easy running |
| Monday |
3 x 800M in 4:15; 400M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
5 miles with 2 miles in 19:00-20:00 |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
Race – or 10 miles easy running |
| Sunday |
6 miles easy running |
| Monday |
4 x 800m in 3:50; 400m recov. |
| Tuesday |
6 miles easy running |
| Wednesday |
6 miles easy running |
| Thursday |
6 miles with 3 miles in 26:30 |
| Friday |
Rest day |
|
Week #6 (December 27 - January 2)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
8 miles easy running |
| Sunday |
4 miles easy running |
| Monday |
6 x 200M in 52; 200M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
3 miles easy running |
| Thursday |
3 x 800M in 4:15; 400M recovery |
| Friday |
Rest day |
|
|
| Saturday |
10 miles with 5 miles in 48:30 |
| Sunday |
6 miles easy running |
| Monday |
6 x 200M in 48; 200M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
6 miles easy running |
| Thursday |
4 x 800M in 3:50; 400M recov. |
| Friday |
Rest day |
|
Week #7 (January 3 - 9)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
Race – or 8 miles easy running |
| Sunday |
3-5 miles easy running |
| Monday |
5 x 200M; in 52; 200M recovery |
| Tuesday |
4 miles easy running |
| Wednesday |
5 x 400M in 1:55; 400M recovery |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
Race – or 10 miles easy running |
| Sunday |
4-6 miles easy running |
| Monday |
10 x 100M in 22; 100M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
5 x 400M in 98; 400M recovery |
| Thursday |
6 miles easy running |
| Friday |
Rest day |
|
Week #8 (January 10 - 16)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
10 miles easy running |
| Sunday |
Rest day |
| Monday |
4 x 800M in 4:15; 400M |
| Tuesday |
5 miles easy running |
| Wednesday |
6 x 200M in 52; 200M recovery |
| Thursday |
4 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
12 miles easy runniing |
| Sunday |
5 miles with 2 x 1 mile in 8:00 |
| Monday |
8 x 200M in 48; 200M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
4 x 800M in 3:45; 800M recovery |
| Thursday |
6 miles easy running |
| Friday |
Rest day |
|
Week #9 (January 17 - 23)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
Race – or 6 miles easy running |
| Sunday |
5-8 miles easy running |
| Monday |
4 x 400M in 1:55; 400M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
2 x 1 mile in 9:00; 800M recovery |
| Thursday |
4 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
10 miles with 6 miles in 55:30 |
| Sunday |
5 miles easy running |
| Monday |
10 x 200M in 22; 300M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
2 x 1 mile in 8:00; 800M recovery |
| Thursday |
5 miles easy running |
| Friday |
Rest day |
|
Week #10 (January 24 - 30)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
4 miles easy running |
| Sunday |
5-8 miles easy running |
| Monday |
10 x 100M in 23; 300M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
2 x 1 mile in 9:00; 800M recovery |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
Race – or 10 miles easy running |
| Sunday |
6 miles easy running |
| Monday |
10 x 100M IN 21; 300m recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
5 x 800M in 3:45; 400M recovery |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
Week #11 (January 31 - February 6)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
Race – or 6 miles easy running |
| Sunday |
5-8 miles easy running |
| Monday |
6 x 200M in 52; 200M recovery |
| Tuesday |
3 miles easy running |
| Wednesday |
3 miles easy running |
| Thursday |
5 miles with 3 miles in 27:30 |
| Friday |
Rest day |
|
|
| Saturday |
Race – or 10 miles easy running |
| Sunday |
5 miles easy running |
| Monday |
6 x 400M in 95; 200M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
2 x 2 miles in 17:00; 1 mile rec. |
| Thursday |
4 miles easy running |
| Friday |
Rest day |
|
Week #12 (February 7 - 13)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
7-9 miles easy running |
| Sunday |
4 miles easy running |
| Monday |
4 x 800M in 4:15; 400M recovery |
| Tuesday |
4 miles easy running |
| Wednesday |
6 x 400M in 1:55; 400M recovery |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
10 miles easy running |
| Sunday |
Rest day |
| Monday |
3 x 1 mile in 7:45; 800M recovery |
| Tuesday |
5 miles easy running |
| Wednesday |
8 x 200M in 46; 200M recovery |
| Thursday |
5 miles easy running |
| Friday |
Rest day |
|
Week #13 (February 14 - 20)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
4 miles easy running |
| Sunday |
5-8 miles easy running |
| Monday |
3 miles easy running |
| Tuesday |
8 x 100M in 23; 100M recovery |
| Wednesday |
3 miles easy running |
| Thursday |
2 x 1 mile in 9:00; 800M recovery |
| Friday |
Rest day |
|
|
| Saturday |
Race – or 10 miles easy running |
| Sunday |
6 miles easy running |
| Monday |
10 x 100M in 22; 100M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
5 x 800M in 3:45; 400M recovery |
| Thursday |
5 miles easy running |
| Friday |
Rest day |
|
Week #14 (February 21 - 27)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
3 miles with 6 x 100M (fast) |
| Sunday |
5-8 miles easy running |
| Monday |
4 miles easy running |
| Tuesday |
4 x 800M in 4:15; 400M recovery |
| Wednesday |
3 miles easy running |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
10 miles in 90:00 |
| Sunday |
6 miles easy running |
| Monday |
6 x 400M in 1:44; 400M recovery |
| Tuesday |
5 miles easy running |
| Wednesday |
6 x 200M in 46; 200M recovery |
| Thursday |
4 miles easy running |
| Friday |
Rest day |
|
Week #15 (February 28 - March 6)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
Race – or 8 miles easy running |
| Sunday |
3 miles easy running |
| Monday |
5 x 400M in 2:00; 400M recovery |
| Tuesday |
4 miles easy running |
| Wednesday |
6 miles in 65:00 |
| Thursday |
3 miles easy running |
| Friday |
Rest day |
|
|
| Saturday |
8 miles easy running |
| Sunday |
6 miles easy running |
| Monday |
6 x 400M in 1:44; 400M recovery |
| Tuesday |
6 miles easy running |
| Wednesday |
8 miles @ 9:00 per mile |
| Thursday |
6 miles easy running |
| Friday |
Rest day |
|
Week #16 (March 7 - 13)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
5 miles with 3 x 1 mile in 9:15 |
| Sunday |
6-8 miles easy running |
| Monday |
6 x 200M in 50; 200M recovery |
| Tuesday |
4 miles easy running |
| Wednesday |
4 miles easy running |
| Thursday |
Rest day |
| Friday |
Rest day |
|
|
| Saturday |
6 miles easy running |
| Sunday |
6 miles easy running |
| Monday |
6 x 200M in 44; 440 recovery |
| Tuesday |
5 miles easy running |
| Wednesday |
4 miles easy running |
| Thursday |
Rest day |
| Friday |
Rest day |
|
Race Day (March 14)
|
Novice/Beginning Runners
|
|
Intermediate Runners
|
| Saturday |
H-E-B Bayou City Classic 10k
('Run for the Roses') |
|
|
| Saturday |
H-E-B Bayou City Classic 10k
('Run for the Roses') |
|
