To build my initial running base, I am going to be training for the Winecountry Half Marathon Run in Paso Robles, CA. The schedule is the first 8 weeks of David Whitsett's entire marathon training program as found in his book "The Non-Runner's Marathon Trainer." The 9th and 10th weeks are based off the two weeks before the marathon run. Basically, a decrease in mileage to prevent injury before the race.Week 1: Day 1-4: 3, 4, 3, 5 (Started January 19, 2009)
Week 2: Day 1-4: 3, 4, 3, 6
Week 3: Day 1-4: 3, 4, 3, 7
Week 4: Day 1-4: 3, 5, 3, 8
Week 5: Day 1-4: 3, 5, 3, 10
Week 6: Day 1-4: 4, 5, 4, 11
Week 7: Day 1-4: 4, 6, 4, 12
Weel 8: Day 1-4: 4, 6, 4, 14
Week 9: Day 1-4: 4, 6, 4, 7
Week 10: Day 1-4: 3, 3, walk 3, Half Marathon (March 29, 2009)
The great thing about this schedule is that it also abides by the 10% rule. Which means that people cannot increase their weekly mileage by more than 10% or else they are very susceptible to injury (painful knees, shin splits, things that put you out of running!)
