EWEB Half-Marathon Training

PURPOSE: This round of training targets the EWEB Run to Stay Warm Half-Marathon on November 23^rd (with an option to continue to the Holiday Half on December 20^th). 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 21^st – 5 miles

September 28^th – 6 miles

October 5^th – 7 miles

(October 12^th – no team run; Joe is away)

October 19^th – 8 miles

October 26^th – 9 miles

November 2^nd – 10 miles

November 9^th – 11 miles

November 16^th – one hour

November 23^rd – half-marathon at EWEB, 9:00

November 30^th – 5 to 10 miles

December 7^th – 11 miles

December 14^th – one hour

December 20^th – 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.