Fall Marathon Training

PURPOSE: This round of training targets October marathons (Portland, Victoria and Chicago, all on the 9^th). We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This is the 26^th 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 shut down in winter in winter months.

COSTS: The fee for marathon training is $100 (payable at the store and due before your program begins). This fee also covers coaches services for any or all of our summer and fall halves (Coburg, Florence and EWEB). 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.

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 email (joesrunteam@gmail.com) or text (541-953-7179). Previews and results appear at joesmarathonteam.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 six 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 July 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 cover 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. Coburg, Cottage Grove and EWEB half-marathoners will train with you, usually at shorter distances.

Date – Distance

May 15^th – 5 miles to start marathon training

May 22^nd – 6 miles

May 29^th – 7 miles

June 5^th – (no team training; Newport Marathon weekend)

June 12^th – 8 miles

June 18^th – 9 miles (on Saturday; Prost8K on Sunday)

June 26^th – 10 miles

July 3^rd – 11 miles

July 10^th – one hour

July 17^th – Coburg Half-Marathon

July 24^th – 7 miles

July 31^st – (no team run; Joe is away)

August 4^th – 15 miles

August 11^th – 8 miles

August 18^th – 17 miles

August 25^th – 9 miles

September 4^th – 19 miles (at Row River Trail, Cottage Grove)

September 11^th – 10 miles

September 18^th – 21 miles

September 25^th – 10 miles

October 2^nd – one hour

October 9^th – marathons in Portland, Victoria, Chicago

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.