Eugene Marathon Training

PURPOSE: This round of training targets the Eugene Marathon on May 10^th. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This is the 23^rd 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 1^st – 10 miles to start team training

February 8^th – 11 miles

February 15^th – 6 miles

February 22^nd – 13.1 miles

March 1^st – 7 miles (Joe is away)

March 8^th – 15 miles

March 15^th – 8 miles (5 to start for half-marathon training)

March 22^nd – 17 miles at Row River (6 for half)

March 29^th – 9 miles (7 for half-marathon)

April 4^th – 19 miles (8 for half-marathon) on Saturday before Easter

April 12^th – 10 miles (9 for half-marathon)

April 19^th – 21 miles (10 for half-marathon)

April 26^th – 10 miles (11 for half-marathon)

May 3^rd – one hour (same for half-marathon)

May 10^th – 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)