Fleet Feet Sports Annapolis Half Marathon Training Program SPRING 2014

Week # 1
03Feb14

Mon Orientation FFHM 25-30 min Easy 25-30 min Easy 30-35 min Easy 35-40 min Easy 35-40 min Easy 40-45 min Easy 45-50 min Easy 50-55 min Easy 45-50 min Easy 45-50 min Easy 45-50 min Easy 45-50 min Easy 40-45 min Easy 35-40 min Easy

Tues N/A Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross Train

Wed 30 min T(10/10/10) 30 min T(10/10/10) 35 min T(11/13/11) 40 min T(12/16/12) 45 min T(13/18/13) 50 min T(14/22/14) TRACK WORKOUT 60 min T(15/30/15) TRACK WORKOUT 50 min Easy TRACK WORKOUT 40 min Easy TRACK WORKOUT 3 miles Easy 30 min Easy

Thurs N/A 25-30 min Easy 25-30 min Easy 30-35 min Easy 35-40 min Easy 40-45 min Easy 4 miles Easy 5 miles Easy 5 miles Easy 4 miles Easy 4 miles Easy 2 miles Easy 5 miles Easy 4 miles Easy 2 miles Easy

Fri N/A Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Cross train Rest Cross train Cross train Cross train

Sat 3.0 miles 3.5 miles 4.0 miles 4.5 miles 5.5 miles 6.5 miles 8.0 miles 9.5 miles 11 miles 13 miles 7 miles 7 miles 8 miles 7 Miles 13.1 St. Michaels Half

Sun Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest
13.1

2
10Feb14

3
17Feb14

4
24Feb14

5
03Mar14

6
10Mar14

7
17Mar14

8
24Mar14

9
31Mar14

10
07Apr14

11
14Apr14

12
21Apr14

13
28Apr14

NWHM D.C Rest Rest Rest

14
05May14

15
12May14

Training Definitions
Easy Days Easy workouts should be moderately paced. You should run and/or walk at a pace that allows you to hold a conversation but not sing. The number is the number of miles or minutes that you need to run and/or walk. Rest is a very important part of the training program. You will not improve faster by substituting additional runs in place of rest days. A long workout is scheduled once each week. Run and/or walk at a pace that is slightly slower than you hope to complete the half marathon. Just cover the distance. Dont worry about the time. Like the easy workouts, stay conversational. The number is the number of miles or minutes that you need to run and/or walk. T-runs are days that you expose yourself to faster running; in a sense, this is your speed work that will not only allow you to finish the half marathon, but finish quickly. The numbers that you see on Wednesdays add up to the total amount of time for that day. The three different numbers represent warm-up, tempo pace and cooldown. Warm-up & cool-down are done at your every day easy pace. T-pace is slightly faster (10 to 20 seconds per mile) than GOAL half marathon pace. Cross training days are a day of exercise other than walking or running. Examples are: cycling, yoga, Pilates, weights, swimming. This day should not be over-done, but simply treated as supplemental training. Our TRACK Workouts will be held at the Bates Middle School Track off of Spa Road. Sprint/Run Fast the straight-aways and light jog or walk the curves. Try to catch your breath during the curves and run as fast as you can the straights for a total of 3 miles. This is great for SPEED!!!

Rest Days

Long Days

Tempo Runs

Cross Training

*NOTE:

Welcome to Fleet Feet Annapolis Half Marathon Training Program!!

Coach: Jaime De Jesus DJ

My name is Jaime but mostly everyone calls me DJ. I have been running on and off for years but it wasnt until a little over 2 years ago that I became a more active runner. I am from New York City (the Bronx to be exact) but I am now a resident of Annapolis. I am also currently on active duty in the U.S. Navy and stationed at Fort Meade, MD. My ultimate goal is to be able to assist runners of all levels achieve whatever running goals they set for themselves. Please do not hesitate to ask me if I can help you attain your running goals. DJ Coach, FFHM 831-915-5512