Suburban Striders Running Club

Christine's Questionnaire

Heartbreak Hill Mileage Map
Town of Wellesley Trails Network

Mileage Measurement Tool - Weston as Starting Map
Map My Run

Christine's Outdoor Track Drills

Christine's Indoor Track Drills

Christine's 2010 Boston Marathon Training Schedule

Christine's 2010 New Bedford Half Marathon Training Schedule

March 10
Marathoners:
3x1200
rest = 90s-2.30minutes
p.e. slightly slower than 10k pace

Half Marathoners:
4-5 x800
Rest = 2-3 minutes walk/jog
p.e. = @ target race pace

Shorter workout:
200s!
2x (8x 200)
rest = 90s/2minutes walk between reps; 3-4 minutes between reps
effort = 8

March 3
Shorter workout:
200, 400, 800, 800, 400, 200
2 minutes rest between reps (3 minutes between 800s)
p.e.decreases as distance increases (8.5, 8, 7.5, 7.5, 8, 8.5)

Half Marathoners:
4-5 x 1000
Rest = 400 jog or 3 minutes
P.e. = 5k pace

Marathoners:
4-5 x 1000
Rest = 400 jog 90s - 2minutes
P.e. = 10k pace

February 24
Shorter workout:
6-8 x 400 meters w/ 2 minutes rest @ 7.5-8 p.e.

Half Marathoners:
4-5 x 1000
Rest = 400 jog or 3 minutes
p.e. = 5k pace

Marathoners:
6-8x800, Yasso 800s
Rest = time run
p.e. = Target time of marathon "hour"/"minute"

February 17
Marathoners/Half Marathoners:
3 x mile
Rest = walk 3-4 minutes
p.e. = 5k/10k pace

Short Group:
4 x 600 @ p.e. of 8 and 2-3 minutest rest
3-4 x 200 @ p.e. of 8.5 with 2 minutes rest

February 10
Marathoners/Half Marathoners:
(1200, 1k, 8, 6, 4, 2) OR 5K/10K race on own
Rest = 4m, 3m , 3m, 3m, 2m (walk or jog)
p.e. = 8.0/10k pace

Short Group:
800, 2x 600, 3 x 400
p.e. of 7.5, 8, then 8.5
2 minutes between reps, 3 minutes between sets

February 3
Marathoners/Half Marathoners:
4x1200, optional 2-3 x 100m strides
Rest = 400 jog OR 3 minutes
p.e. = 5k/10k pace

Short group:
8-10 x 300 @ p.e. of 8 with 2:30 minutes rest

January 27
Marathoners/Half Marathoners:
4-5 x1000
Rest = 400 jog OR 2-3minutes walk
p.e. = 5k(-10k) pace

Shorter workout option:
2x (800, 600, 400)
p.e. of 7.5, 8, 8.5
2-3minutes between reps
4 minutes between sets

January 20
Marathoners/Half Marathoners:
5-6 x800
Rest = 3-4 minutes walk/jog
p.e. = slightly faster than 5k pace

Shorter workout option:
3 x 800 w/ 3 minutes rest @ p.e. of 7.5
2-3 x 400 w/ 3 minutes rest @ p.e. of 8

January 13

Marathoners/Half Marathoners:
5-6 x600, optional 2x200 strides
Rest = 3 minutes walk/jog
p.e. = slightly faster than 5k pace

Everyone else:
4 x 600 p.e. of 8, rest = 2.30-3 minutes
2 x 200 p.e. of 8.5, 90s-2 minutes rest

January 6

Marathoners/Half Marathoners:
8 x 400
Rest = Easy walk or jog 3minutes
p.e. = 7.5

Everyone else:
5-7 x 400 meter repeats with 2-3 minutes rest at a p.e. of 7.5.