Running & Training Log Sheets
For access to the printable version of the Log Sheet click HERE
Training Zones Chart
To access a printable version of the chart click HERE
Personal Transformation Worksheet
To access a printable version of the worksheet click HERE
Racing Checklist
Print out the Racing Checklist HERE before the big day!
Top SIX Marathon & Half-Marathon Tips
- Understand and commit to the fact that a marathon (and a half-marathon) is a serious physical and mental undertaking. Take advantage of the training groups and running clubs in your area that offer group programs to help you prepare properly and to the best of your ability.
- Your nutrition and supplementation strategy will either make you or break you come race day. Most important concept: put together a solid plan on how you will hydrate and fuel during the event. Your best strategy is to consume 2- 4 oz. of water every 15-20:00 until 45:00. Then alternate with a sports drink at one stop and water at the next through 90:00. After 90:00 it is best to consume a gel or drink that has a small amount of protein in it (in a 4 (carbs) to 1 (protein) ratio) and to consume that every 30-45:00 while having water at the stops in between as needed. The significance of the protein is it actually helps your body absorb more fluid as well as keeps your muscles from fatiguing. YOU MUST PRACTICE THIS IN TRAINING TO DETERMINE WHAT WORKS BEST FOR YOU AND YOUR BODY AS WELL AS WHICH PRODUCTS YOU PREFER. DO NOT TRY
ANYTHING NEW ON RACE DAY!!! - Be prepared for any situation at the start. Consider bringing an old blanket, sleeping bag or foam mat to lie on in case your wait at the starting area is long. Have your own water, toilet paper, and your pre-race meal available. Try to bring only clothing and equipment that you won’t mind leaving behind.
- Race in clothes and equipment you have used before. This is not the time to try out those new running shoes you heard so much about or that great looking outfit you saw last week! Blisters and chafing are the dangers that await if you do not make sure your shoes and apparel are broken in before day.
- Study the course profile. This is one of the most powerful things you could do for yourself mentally. Download the course map from the race web site and take a drive along the course at least a few weeks before race day. Have someone else drive if at all possible so you can take notes as you go along the course. Try to organize and then later visualize the course in sections (e.g. the West End section, the “Down Town” area). Most importantly know the last 2-3 miles of the course. This is when you will be most tired and a bit disoriented from the physical effort. It is so encouraging to know the landmarks in relation to how close you are to the finish at this point in the race.
- Don’t start out too fast! This is the most important advice I can give for the novice marathoners. With all of the excitement before the start of the race the tendency is for people to start out at a pace that is a bit too fast. It won’t feel that way in the beginning because you have so much adrenaline pulsing through your body and after all of that hard training you probably feel like you are just cruising initially. Please trust me and do NOT run faster than the pace you expect to finish. In fact starting out a bit easier than that for the first few miles would be wise as well. The marathon is a “selfish” creature and will slowly and steadily steal back that extra energy from you once you pass the half way mark. Be smart and conserve energy early. Save your 110% effort for the last 10% of the race!!
Half Marathon & Marathon Training (First 8 Weeks)
Focus is on Building Endurance & Efficiency for Beginner to Intermediate Runners
**Walk/Run Method good to use to get the extra distance on your long runs if you need it!
Week 1 (Start with a 5/1 Run/Walk Ratio to increase distance on long runs)
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 3 sets of 2:00 “Hard”, 1:00 EZ + 1:00 Hard + 30 seconds EZ + 30 seconds Hard + 30 seconds EZ (repeat). Finish with 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 5 Miles or 45:00 (Whichever comes first)
Week 2
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 6 x 2:00 Hill Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 35:00
Friday: Rest (from Running)
Saturday: Easy Run of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 5.5 Miles or 50:00
Week 3
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 4 sets of 2:00 “Hard”, 1:00 EZ + 1:00 Hard + 30 seconds EZ + 30 seconds Hard + 30 seconds EZ (repeat). Finish with 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run (or Walk/Run) of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 6 Miles or 55:00
Week 4
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3.5 miles + 6 x 20 second Strides
Wednesday: 15:00 Warm-Up Walk/Jog followed by 8 x Hill 2:00 Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Strength Circuit & Strides
Sunday: Long Run (or Walk/Run) of 6.5 Miles or 1 Hour
Week 5 (Try moving to a 3/1 Ratio for your long runs)
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3.5 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 8 x 400m at a 5k race pace effort on the track. Take a 200m walk/jog between each for recovery and a 10:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 7 Miles or 65:00
Week 6
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 4 miles + 8 Strides
Wednesday: 15:00 Warm-Up Walk/Jog followed by 10 x 1:00 Hill Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Speed Drills & Strides
Sunday: Long Run (or Walk/Run) of 7.5 Miles or 70:00
Week 7
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 5 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up + 10 x 400m at a MILE race pace effort with a 400m walk/jog recovery after each at track. Finish with a 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 8 Miles or 75:00
Week 8
Monday: Rest or Cross-Training
Tuesday: Easy Run of 5 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 20:00 at your Half Marathon Race Pace + 10:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 8.5 miles or 80:00
Week 9 (Eliminate Walking during long run if possible)
Monday: Rest or Cross-Training
Tuesday: Easy Run of 5 miles
Wednesday: 15:00 Warm-Up + 5 x 5:00 at your 10K Race Pace with 1:00 rest between + 15:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run of 9 Miles or 85:00
Week 10
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 30:00 at your Half Marathon Goal Pace + 15:00 Cool Down Jog
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles Strength Circuit & Strides
Sunday: Long Run of 10 miles (If you need a walk break after Mile 9 to make it to 10 that is OK!)
Week 11
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 Miles
Wednesday: 10:00 Warm-Up + 6 x 800m (Half Mile) at your 5k Race Pace with a 3:00 rest between + 10:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles + Strength Circuit & Strides
Sunday: Long Run (or Walk/Run after Mile 9) of 11 Miles
Week 12
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 Miles
Wednesday: 15:00 Warm-Up + 3 x 10:00 at your 10K Race Pace with 1:00 rest between + 15:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles + Speed Drills & Strides
Sunday: Long Run (or Walk/Run after Mile 10) of 12 Miles
Important Notes:
>> Read your Welcome Packet so you are familiar with the protocols, the lingo, and the
principles behind the training!
>> Use Your Running Log
>> Please stay true to your assigned paces per workout…we will adjust as your fitness
improves every 4 weeks or so. Basic Resistance Training and Core Work should also be incorporated 3 x per week
Intermediate to Veteran Marathon Training Schedule (Final 12 Weeks)
Starting in Phase II: Stamina, Form Work & Pacing
(Runners should be logging base mileage of at least 30 miles per week and a weekly long run of 12-13 miles before starting this program).
Week 1
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Intervals as assigned on current program
Wednesday: Medium Long Run of 9 miles
Thursday: Cross Train or OFF
Friday: 2 Mile Warm up + 6 x 1000m (Or 4:00) at Tempo Interval pace with a 200m walk/jog between + 2 mile cool down.
Saturday: 4 Miles EZ + 4 Accelerations
Sunday: Long Run of 15 Miles
Week 2
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Recovery Run of 6 miles + 6 Accelerations
Wednesday: Medium Long Run of 10 miles with the last 6 over a “hilly” course on the TM (use hills with any similar elevations to race course for climbs of 1-3:00).
Thursday: Cross Train or OFF
Friday: 6 Miles + 8 x Accelerations
Saturday: 4 Miles EZ + 4 Accelerations
Sunday: Long Run of 16 Miles with the last 10 at GOAL Pace
Week 3
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Recovery Run of 6 Miles + 6 Accelerations
Wednesday: Medium Long Run of 10 Miles
Thursday: 5 Mile Recovery Run + Drills
Friday: 9 Miles TOTAL with 6 x 2:00 HILL Repeats (on TM at a similar elevation to average Boston Hill). Take a 2:00 walk/jog between for recovery. Saturday: Recovery Run of 4 miles + 4 Accelerations
Sunday: Long Run of 17 Miles
Week 4
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: Recovery Run of 6 Miles + 6 Accelerations
Wednesday: 11 Miles with the last 6 at Half Marathon Race Pace
Thursday: 5 Mile Recovery Run + Drills
Friday: 8 Miles + 8 x 30 second FAST Hill Repeats up a grass hill or TM Incline at 10%. NO Longer than 30 seconds of a climb! Walk down for your rest (wait at least 2:00 between)
Saturday: Recovery Run of 4 Miles + 4 Accelerations
Sunday: Long Run of 18 Miles with the last 12 at Marathon GOAL Pace
Week 5
Monday: Cross-Training (Drills/Strength/Core)
Tuesday: 9 Miles TOTAL with 6 x 600m at 5k race pace with 200m walk/ jog recoveries.
Wednesday: Medium Long Run of 12 miles
Thursday: Recovery Run of 6 Miles + Drills
Friday: 6 Mile Progression Run (just gradually and steadily get faster until you finish at your 5k race pace for the last 2-3:00. Start VERY easy though.) + 8 x 20-30 second FAST Hill Repeats up a grass hill or TM. Walk down for your rest. + 1 Mile Cool Down
Saturday: Recovery Run of 4 Miles + 4 Accelerations
Sunday: Long Run of 20 Miles at a comfortable pace.
Training Phase: III and IV (Stamina, Pacing and Race Prep)
Week 6 (High Mileage & Tough Week! Take Good Care of Yourself This Week!)
Monday: Cross-Training (Strength/Core)
Tuesday: 9 Miles TOTAL with 5 x 600m at 5k race pace with 90 second jog recoveries.
Wednesday: Medium Long Run of 13 miles
Thursday: Recovery Run of 6 Miles + Drills
Friday: 12 miles total: Run the last 6 miles on the TM with undulating hills mimicking the hilliest section of the course (if applicable). Try to run miles 3-12 at your goal pace.
Saturday: Recovery Run of 4 Miles + 4 Accelerations
Sunday: Long Run of 21 Miles
Week 7
Monday: Cross-Training (Strength/Core)
Tuesday: Recovery Runs of 6 miles in the AM and 4 miles in the PM
Wednesday: 10 Miles TOTAL with 5 x1200m at 5k race pace (2:30 jog recoveries)
Thursday: Medium Long Run of 14 Miles
Friday: Recovery Run of 6 miles + 8 x Accelerations
Saturday: Recovery Run of 4 Miles
Sunday: Long Run of 22 Miles with the last 18 at GOAL pace
Week 8
Monday: Cross-Training (Strength/Core)
Tuesday: 9 Miles TOTAL with 5 x 600m at 5k race pace with 200m walk/jog recoveries
Wednesday: Medium Long Run of 10 Miles
Thursday: 6 miles EZ + 6 x 20-30 second FAST Hill Repeats with a walk down recovery.
Friday: OFF
Saturday: Recovery Run of 4 miles
Sunday: 16 miles EZ
Week 9
Monday: Rest OR Cross-Training (Strength/Core)
Tuesday: Run of 8 miles + 8 Accelerations
Wednesday: Medium Long Run of 13 Miles
Thursday: Recovery Run of 6 miles + 6 x Accelerations
Friday: 10 Miles TOTAL Run the last 8 miles on the TM with undulating hills Try to run miles 3-12 at your goal pace. Use Positive Imagery!!
Saturday: Recovery Run of 4 miles
Sunday: Long Run of 20 Miles
Week 10
Monday: Rest OR Cross-Training (Strength/Core)
Tuesday: Run of 8 miles + 8 x Accelerations
Wednesday: Medium Long Run of 12 Miles
Thursday: 6 Miles EZ + 6 x 20 second FAST Hill Repeats with a walk down recovery
Friday: 9 Miles TOTAL with the last 5 miles at Half Marathon Race Pace
Saturday: Recovery Run of 4 miles
Sunday: Long Run of 18 Miles
TAPER:
Week 11
Monday: REST
Tuesday: Recovery Run of 8 Miles + 8 Accelerations
Wednesday: Recovery Run of 5 Miles
Thursday: 8 Miles TOTAL with 3 x 1 Mile at 5k race pace (4:00 jog recoveries)
Friday: Recovery Run of 6 miles + 6 Accelerations
Saturday: Recovery Run of 4
Sunday: Medium Long Run of 10-12 Miles (go with how your body/legs feel).
Week 12
Monday: REST
Tuesday: Recovery Run of 6 miles + 6 Accelerations
Wednesday: 4 Miles at a comfortable pace
Thursday: Race Prep: 7 Miles TOTAL with the last 2 at Marathon Goal Pace
Friday: Recovery Run of 4 Miles + 4 Accelerations
Saturday: OFF
Sunday: Easy, “Shake Out” Run of 20:00 + 2 AccelerationsMONDAY: Goal Marathon!!! Good Luck! 🙂
Easy Checklist for Pre, During, and Post-Race Nutrition
This is the third article in the Running Warrior Performance Nutrition Series
By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach
Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING.
Pre-Race
3 or more hours prior to the race
Eat a low-glycemic, low-fat, low-protein, low-fiber meal.
Example 1: half a banana with a teaspoon of peanut butter
Example 2: ½ cup of oatmeal with blueberries on top and half-cup of milk
Example 3: 1 pancake made with oat bran, oatmeal, and egg whites. (use honey or stevia for sweetener if desired)
15 minutes or less prior to the race
Consume a high-glycemic carbohydrate, drink fluid or use a gel washed down with about 4 oz of water to quench thirst (don’t overhydrate yourself)
Examples: Accelerade, Cytomax, Enduromax, Perpetuem, Accel Gel, Hammer Gel, GU
During the race
If it is less than 60 min in duration – water
If it is more than 60 min in duration – sports drink with protein (Enduromax, Perpetuem, Accelerade); 2nd best option is a standard sports drink such as Gatorade or Powerade
Post-race
Consume a post-workout carbohydrate-protein shake IMMEDIATELY AFTER THE RACE!!!
Examples: Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.