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   Training Schedule&
TRAINING FOR TWIN CITIES   MARATHONS 2006
RENEGADE RUN CLUB
   TEAMS IN TRAINING!!!!!!!
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October   1st is the big day,   26.2 miles in length. Some of you have done many, and for some it will   be the first time. The following is the Renegade Twin Cities Marathon   training schedule. It is just a guide.  You know your body.   Take a break if you need to. Run more if you feel great.. This is   a guide to help keep you on track. The key components of this program   are to build enough distance, mix in speed, and get enough rest.; The   program is four or five days a week , with only 2-3 key; days per  week. The days off with some easier running prevents injury, burn-out,   and enables you to have fun during the summer. Make sure to mix in a   few races from 5K to half-marathon along the way. It lets you see your   progress, and a half marathon will boost your confidence. Besides,   races are fun and it is always cool to collect a few extra t-shirts.  No   matter what kind of marathon time you are shooting for, the accomplishment of  finishing a marathon is a victory. Good luck to all.
Mileage   runs: Your   Saturday (or whenever) runs are longer ones. This is building distance   in preparation for the big one. Take them easy. DO NOT go too   fast.
Track   workouts:   Essential part of training. The most important aspect is not the speed   you can gain, but the ability to expand your threshold and gain   toughness. Do not underestimate the track. All track workouts   should begin with a mile to mile and a half warm-up. Then begin your   intervals, such as 4 X 800. In between you should run half of what the   interval is. In this case, a 400 meter slow run should take place in   between each 800 meter interval. All 800 meter intervals should be done   at a pace using your marathon goal time. If you are shooting for a 4   hour 15 minute marathon, the intervals should be done in 4:15 minutes.   A recovery slow run should follow the workout.
Hill   workouts:   Same benefits as track workouts, while building more leg strength and less   speed. It breaks up the monotony of the track. The approach   should be the same as the track. Warm-up, hard hill up, easy hill down,  and followed by a cool down. Find a hill you like. Length,   steepness, and speed is all up to you.� These are in place of track Tuesdays   if they are not possible. Replace the 800 meter with a hill.
Tempo   runs: Tempo  runs are used to build the ability to push the pace late in a race as you may   be tiring. I suggest that whatever the length is, use the first 50% of   the run to warm-up (steady), then pick up the pace for the next 30%, and run   the last 20% easy. The 30% pace should be 10K race pace for the short   tempo runs (4 to 6 miles), and Half-Marathon pace for the longer tempo runs   (8 to 10 miles).
All   other runs:   Let your body tell you how fast it wants to go. Pace is not   essential. Visit new routes and trails. Strike up wonderful conversation   with your running buddies.
Here is   the running schedule:
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Tues. Wed. Sun.
Mon. Sat.
Thurs. Fri.
3 x 400 �Off Off
4 miles 7 miles
5/29-6/4 4 miles Off
4 x 400 Off Off
4 miles 8 miles
6/04-6/11 5miles Off
5 x 400 Off 0ff
Off 9 miles
6/12-6/18 5miles Off
6 x 400 Off Off
4 miles 10 miles
6/19-6/25 6 miles Off
3 x 800 Off Off
Off 11 miles
6/26-7/2 5m tempo Off
3 x 800 Off Off
5 miles 12 miles
7/3-7/09 6m tempo Off
4 x 800 Off Off
Off 13 miles
7/10-7/16 7m tempo Off
4 x 800 Off Off
6 miles 15 miles
7/17-7/23 8m tempo Off
5 x 800 Off Off
Off 16 Miles   Training Station @ Calhoun
7/24-7/30 7m tempo Off
5 x 400 Off Off
5 miles Derby Days
7/31-8/6 5m tempo Off
5 x 800 Off 0ff
Off 20 miles   Renegades Hyland Station
8/7-8/13 5m tempo Off
6 x 800 Off Off
5 miles 13 miles
8/14-8/20 10m tempo Off
7 x 800 Off Off
Off 20 miles
8/21-8/27 7m tempo Off
8 x 800 Off Off
6 miles 13 miles
8/28-9/3 10m tempo Off
Off
8 x 800 Off Off
20 miles   Training Station on Summit
9/4-9/10 7m tempo Off
Off
Off 5m tempo Off 14 miles
6 x 400
4 miles
9/11-9/17
Gateway   Trail
Off
Off 4m tempo Off 8 miles
Off
9/18-9/24
4 x 400
Medtronic   Twin Cities Marathon!
Off Off 1 mile Off
4 x 200
3 Miles
9/25-10/1
Key   races or training stations:
June 10:   Easy Does It 
July 1:    Afton  25K/50K
July 3: GreenLake 12 Miles
July 29:   TCM Station Calhoun
July 19:;   Torchlight   5K
August 5: Derby Days   5K
August 12: Renegade TCM Station Hyland
August 12:   Gopher to Badger
September   4: Victory 5K  10K
September 9: Hayward Half� September 10: Hayward 10k Trail
September   10: City of Lakes 25K
September 9: TCM Station Summit�
September   16: Gateway trail
Some fun   runs are highlighted in this schedule. Adjust your mileage to fit races   in when you feel you want to. More race information can be found at www.appleraceberryjam.com.;
Renegade   running schedule destinations can be found at the Renegade website at www.geocities.com/rrunclub. Check website often, and directions are   available on the website.
Adjust   your schedule to meet your family and work commitments. Nothing is set   in stone.  
Questions   or comments, please e-mail Brian at [email protected] or the Renegades at [email protected].
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