PURPOSE:
This round of training targets the Eugene Marathon on May 10th. We
gradually increase the length of weekly long runs, preparing you for a safe and
satisfying finish. This is the 23rd edition of the Eugene Running
Company-sponsored Joe’s Team.
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. Some
restrooms and water fountains are available there in winter, and all in spring.
COSTS:
The fee for marathon training is $100 (payable at the store and due before your
program begins). 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: eugenemarathon.com
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 e-mail (joesrunteam@gmail.com)
or text (541-953-7179). Previews and results appear at
joesrunteam.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 at least eight miles 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 marathoner. Runs increase by an average of 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.
From mid-February onward, training alternates between a long
run one Sunday and about half that length the next weekend. Your shorter Sunday
runs can at a somewhat faster pace than the longer ones, for speed training –
or the same pace at this shorter distance, for recovery.
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.
A course preview is posted on our blog before each week’s run, and results
appear there afterward. Bring your preferred drinks and other supplies for
delivery during your runs. (Note that the first month’s mileage starts higher
than usual because of Joe’s previously scheduled January travels. Recommend that you build to at least eight miles on your own that month.)
Date
– Distance
February 1st
– 10 miles to start team training
February 8th
– 11 miles
February 15th
– 6 miles
February 22nd
– 13.1 miles
March 1st –
7 miles (Joe is away)
March 8th –
15 miles
March 15th
– 8 miles (5 to start for half-marathon training)
March 22nd
– 17 miles at Row River (6 for half)
March 29th
– 9 miles (7 for half-marathon)
April 4th –
19 miles (8 for half-marathon) on Saturday before Easter
April 12th
– 10 miles (9 for half-marathon)
April 19th
– 21 miles (10 for half-marathon)
April 26th
– 10 miles (11 for half-marathon)
May 3rd –
one hour (same for half-marathon)
May 10th – Eugene Marathon (and Half) at 7:00
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.
Our winter/spring 2014 team. (Michael Lebowitz photo)
