PURPOSE:
This round of training targets the EWEB Run to Stay Warm Half-Marathon on November
23rd (with an option to continue to the Holiday Half on December 20th).
We gradually increase the length of weekly long runs, preparing you for a safe
and satisfying finish. The Eugene Running Company has sponsored Joe’s Team
since 2005.
LOCATIONS:
Most
of our runs start and finish at the Eugene Running Company (116 Oakway Center,
541-344-6399). About 1½ miles of each run is on city streets. The remainder
follows the scenic and safe riverside bike path with its marked distances. Restrooms
and water fountains are available there.
COSTS:
The fee is $50, payable at the Eugene Running Company (due when your training
begins and fully refundable if you withdraw after one trial run; no extra
charge for added Holiday Half training). This 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.
eweb.org/runtostaywarm/
eugeneholidayhalf.com
ADVISER:
Joe Henderson planned this program and is on hand to advise you on Sundays. 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 e-mail (joesrunteam@gmail.com).
You’re invited to join the Facebook group, Joe’s Team Runners, and to follow on
Twitter, @Runandwrite.
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 PROGRAMS
Runs begin at the Running Company, at 8:00 A.M. on Sundays. A
course preview is posted on joesrunteam.blogspot.com before each week’s run, and results
appear there afterward. Bring your preferred drinks and other supplies for
delivery during your runs.
Date
– Distance
September 21st – 5 miles
September 28th – 6 miles
October 5th – 7 miles
(October 12th – no team run; Joe is away)
October 19th – 8 miles
October 26th – 9 miles
November 2nd – 10 miles
November 9th – 11 miles
November 16th – one hour
November 23rd – half-marathon at EWEB, 9:00
November 30th – 5 to 10 miles
December 7th – 11 miles
December 14th – one hour
December 20th – Holiday Half-Marathon at 10:00
Saturday
(Next round of training, starting in February, targets the
Newport or Eugene Marathon. Half-marathon program for those races begins in
April.)
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.
