Race Info

2011 Training Schedules

Beginners

Don't worry about pace, distance and time are key for beginners.
XT = cross training. Any non-running activity is okay as long as it's for a sustained period of at least 30 minutes.

Download LHH Beginners Schedule 2011 (Excel File)

Week Date Mon Tue Wed Thu Fri Sat Sun
1
 26-Mar rest 2-3 walk/run XT 20 min. run walk or XT 2 mile run 2 mile run
2
 2-Apr rest 2-3 walk/run XT 20 min. run walk or XT 2 mile run 2.5 mile run
3
 9-Apr rest 2-3 walk/run XT 20 min. run walk or XT 2 mile run 3 mile run
4
 16-Apr rest 2-3 walk/run XT 20 min. run walk or XT 2.5 mile run 3.5 mile run
5
 23-Apr rest 3-4 mostly run XT 30 min. run walk or XT 2.5 mile run 4 mile run
6
 30-Apr rest 3-4 mostly run XT 30 min. run walk or XT 2.5 mile run 4.5 mile run
7
 7-May rest 3-4 mostly run XT 30 min. run walk or XT 2.5 mile run 5 mile run
8
 14-May rest 3-4 mostly run XT 30 min. run walk or XT 3 mile run 5.5 mile run
9
 21-May rest 3-4 mostly run XT 30 min. run walk or XT 3 mile run 6 mile run
10
 28-May rest 4-5 mostly run XT 40 min. run walk or XT 3 mile run 6.5 mile run
11
 4-Jun rest 4-5 mostly run XT 40 min. run walk or XT 3 mile run 6 mile run
12
 11-Jun rest 4-5 mostly run rest 40 min. run rest LHH Brunch
with friends

Intermediates

Weeks 10,11 and 12 long run should be done with last 3 miles at or slightly slower than projected race pace. XT = cross training and can be any sustained activity for at least 30 minutes.

Download LHH Intermediate Schedule 2011 (Excel File)

Week Date Mon Tue Wed Thu Fri Sat Sun
1 26-Mar rest 3 mile run  XT 30min.run XT 2 mile run 3 mile run
2 2-Apr rest 3 mile run  XT 30min.run XT 2 mile run 3.5 mile run
3 9-Apr rest 3 mile run  XT 30min.run XT 3 mile run 4 mile run
4 16-Apr rest 3 mile run  XT 30min.run XT 3 mile run 4.5 mile run
5 23-Apr rest 4 mile run XT 40min.run XT 3 mile run 5 mile run
6 30-Apr rest 4 mile run XT 40min.run XT 3 mile run 5.5 mile run
7 7-May rest 4 mile run XT 40min.run XT 3 mile run 6 mile run
8 14-May rest 4 mile run XT 40min.run XT 3 mile run 6.5 mile run
9 21-May rest 4 mile run XT 40min.run XT 3 mile run 6.5 mile run 
10 28-May rest 5 mile run XT 50min.run XT 3 mile run 6.5 mile run
11 4-Jun rest 5 mile run XT 50min.run XT 3 mile run 6 mile run
12 11-Jun rest 5 mile run rest 50min.run rest LHH Brunch
with friends

Advanced

Last half of long run should be done at or near projected race pace.
XT = cross training and can be any type of activity for a sustained period of at least 30 minutes. Hill repeats should vary from short (1/4 mile) to long (1 mile) Run them hard! Tempo run should be a 1/2 mile warmup, then 3-4 miles at 90% race pace, then 1/2 mile cooldown.

Download LHH Advanced Schedule 2011 (Excel File)

Week Date Mon Tue Wed Thu Fri Sat Sun
1 26-Mar rest 4 - tempo run XT Hill repeats XT 3 mile run 5 mile run
2 2-Apr rest 4 - tempo run XT Hill repeats XT 3 mile run 5.5 mile run
3 9-Apr rest 4 - tempo run XT Hill repeats XT 3 mile run 6 mile run
4 16-Apr rest 4 - tempo run XT Hill repeats XT 3 mile run 6.5 mile run
5 23-Apr rest 4 - tempo run XT Hill repeats XT 3 mile run 7 mile run
6 30-Apr rest 4 - tempo run XT Hill repeats XT 3 mile run 7.5 mile run
7 7-May rest 4 - tempo run XT Hill repeats XT 4 mile run 8 mile run
8 14-May rest 4 - tempo run XT Hill repeats XT 4 mile run 7.5 mile run
9 21-May rest 4 - tempo run XT Hill repeats XT 4 mile run 7 mile run
10 28-May rest 5 - tempo run XT Hill repeats XT 4 mile run 6.5 mile run
11 4-Jun rest 5 - tempo run XT Hill repeats XT 4 mile run 6 mile run
12 11-Jun rest 5 - tempo run  rest Hill repeats rest LHH Brunch
with friends

Stay tuned for information on run clubs