PURPOSE:
This round of training targets the EWEB Run to Stay Warm Half-Marathon on November
20th. We gradually increase the length of weekly long runs,
preparing you for a safe and satisfying finish. The Eugene Running Company has sponsored
and hosted Joe’s Team since 2005.
LOCATIONS:
Most
of our runs start and finish at the Eugene Running Company (116 Oakway Center,
541-344-6399). The store opens 15 minutes before our start. About 1½ miles of
each run is on city streets. The remainder follows the scenic and safe
riverside bike path with its marked distances.
COSTS:
The fee is $50, payable at the store and before your program begins. (Some of
you have already paid for all summer/fall halves, starting with Coburg and
Florence.) This fee covers coaching services. Other benefits of team membership
are discounts (at the store) or donated goods and services (by sponsors and
friends). You pay your own race entry fee. If you haven’t already entered, do
so soon. This step is important, because early entry not only saves you money
but also seals your commitment.
Enter at: http://www.eweb.org/runtostaywarm
ADVISER:
Joe Henderson planned this program and is on hand to advise you most weekends. Experienced
runners on staff at the Running Company are also available to assist you. You
can reach Joe anytime by text (541-953-7179) or email (joesrunteam@gmail.com).
Previews and results appear at joeshalfteam.blogspot.com. You’re also invited
to join the Facebook group, Joe’s Team Runners.
PREREQUISITES: We
want no one to go too far, too soon. A recent run of four miles or longer is
highly recommended before entering this program. We also advise that you come
into the program with no injury that might interfere with increasing your
distances. If you already train beyond the scheduled distances for our early
weeks, you can join the group training later.
GROUP
RUNS: We focus on the long run, the most important one by far for
a would-be half-marathoner. Runs increase by one mile per week. The pace of the
runs is meant to be relaxed, especially if you are running these distances for
the first time. Walk breaks are an option to make the distances more manageable.
You benefit the most from this program if you take all of
these runs with the group (at the prescribed distances and no farther).
However, we realize that conflicts come up. If you miss running with us, try to
run a similar distance on or near the same day it is scheduled here.
TRAINING PROGRAM
Runs begin at the Running Company, at 8:00 A.M. on Sundays. Bring
your preferred drinks and other supplies for delivery during your runs.
Date
– Distance
September 18th – 5
miles to start half-marathon training
September 25th – no team training
on Florence Half day
October 2nd – 6 miles
October 9th – 7 miles
October 16th – 8 miles
October 23rd – 9 miles
October 30th – 10 miles
November 6th – 11 miles (at Row
River Trail, Cottage Grove)
November 13th – 6 miles
November 20th – EWEB
Half at 10:00 A.M.
The next training program will target the Eugene Marathon
and Half in May 2017.
OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.
(Pictured here are some of our 2015 EWEB runners.)
OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.
(Pictured here are some of our 2015 EWEB runners.)
No comments:
Post a Comment