Join us for a professionally supervised and coached summer/fall training program designed to help those wishing to run their first long distance race or to improve on a previous performance. This program is intended for those training for a late summer/fall marathon.
All participants receive a personalized training program, as well weekly email messages from your coach, Mark Lorenzoni. Join fellow participants on Saturday mornings from July 7 - October 27 for group long runs, with water/gatorade and Clif bars provided!
Learn why past participants highly recommend this fun program.
HOW TO REGISTER
- Pay training program fee - $42 / $32 for CTC members (online preferred!)
Please pay as early as possible. Payment will ensure that you are added to the email list and asked to join our new facebook group!
- Run a 2-mile time trial
Wednesday mornings, 6 a.m. at Charlottesville High School Track
May 23, May 30, June 6, June 13, June 20
- Complete the questionnaire
Personalized training programs are written in chronological order based on participant's goal race. Here are suggested dates on when to complete the questionnaire:
September Events: complete questionnaire by May 23
October Events: complete questionnaire by May 30
Early November Events: complete questionnaire between June 1 - 30
Late November Events: complete questionnaire between July 1 - 16
December Events: complete questionnaire between July 8 - 23
Suggested Mileage Template to prepare for an autumn Full or Half Marathon
Compiled by Mark Lorenzoni
A critical component in properly and safely preparing for a long distance running event is the “base building phase” of your personal program. Sadly, this is often sorely neglected and many folks enter their final 10-12 week countdown to race day with a dangerously low mileage base. This often leads to pre-race injuries or missed goal race times. The key is to slowly build your total weekly mileage and weekly single long run by 10-15%/week and to enter the final countdown phase, when you begin to introduce “quality workouts”, close to your ultimate targeted mileage peak level. In other words, never introduce speed while still working on climbing your mileage. During this base building phase, all of your miles should be run at your AHR (Aerobic Heart Rate…nice and relaxed…one breath for every 5 steps), although you may introduce some light and moderate hill pickups and some shorter runs at you targeted race pace. Below is a grid template to help guide you…please note that the mileage is simply a suggested range for what I feel is the minimum amount of miles you should be running to safely attain your goal. Feel free to add more, as long as you don’t add more than 10-15% on any given week during base building. The Charlottesville Track Club will once again be hosting their summer training program for those wishing to prepare for any autumn full or half marathon. Go to charlottesvilletrackclub.org for more information.
SUGGESTED MILEAGE
MARATHONERS
Those looking to run their first marathon should be up to 15-20 miles/week with a recent long run of 7-8 miles by June 1.
During the course of the training program, Novice/First-Timers need only run 3-4 days/week and will get their total weekly mileage up into the 35-40 range by the latter portion of the program.
Those looking to improve on a previous marathon effort should be up to 20-30 miles/week with a recent long run of 8-10 miles by June 1.
During the course of the training program, folks trying to run a P.R. (who have already run marathons) will need to run 5-6 days/week (45-60 miles/week) by the latter portion of the program.
Those looking to qualify for Boston should be up to 30-35 miles/week with a recent long run of 11-13 miles by June 1.
Folks trying to qualify for Boston (who have already run marathons) will need to run 5-6 days/week (45-60 miles/week) by the latter portion of the program.
HALF-MARATHONERS
Those looking to run their first half-marathon should be up to 10 miles/week with a recent long run of 3-4 miles by June 1.
Those looking to improve on a previous half marathon effort should be up to 15-20 miles/week with a recent long run of 6-8 miles by June 1.
_________________________________
Questions?
For more information email training@cvilletrackclub.org
or call
434-293-3367 (ask for Mark).
This program is coached and organized by volunteers.
 Like CTC on Facebook
 Follow us on Twitter
|
