Training Plans

Download any of the following training plans by clicking any of the links. Just a note - these are the suggested plans for the November Races (OBX & Richmond) and Bull City Race Fest. If you would like some training advice pertaining to a different race, just ask your Coaches! We're here to make sure you accomplish your goals!!

Full Marathon:
Overall, you are scheduled to run on four out of the seven days of the week. Your plan includes one day of cross-training and two days of rest. Even though running will be your primary focus over the next 14 weeks, do NOT underestimate the importance of cross-training and rest. This is a plan that is relatively low-mileage and is designed to help those who've never done a marathon before reach the starting line of their race healthy and injury free. If you have done a previous marathon and are really focused on hitting a specific time goal, then talk to your coaches about the possibility of increasing your weekly mileage. Most importantly - listen to your body!

For those who are interested in running the Bull City Race Fest Half Marathon as a tune-up race/training run - plan on doing a 2 mile easy warm-up and 2 mile easy cool-down pre/post 13.1 race - this will work to be your ~18 miler on Week 10.

Half Marathon (with November Race Dates):
Overall, you are scheduled to run on four out of the seven days of the week. Your plan includes one day of cross-training and two days of rest. Even though running will be your primary focus over the next 14 weeks, do NOT underestimate the importance of cross-training and rest. This is a plan that is relatively low-mileage and is designed to help those who've never done a half-marathon before reach the starting line of their race healthy and injury free. If you have done a previous half-marathon and are really focused on hitting a specific time goal, then talk to your coaches about the possibility of increasing your weekly mileage (you can also check out our intermediate training plan below). Most importantly - listen to your body!

For those who are interested in running the Bull City Race Fest Half Marathon as a tune-up race/training run - plan on running it as your 11 miler on Week 10, and doing slightly less the next week (~10 or 11 miles). We'd highly recommend that you take the first two miles to warmup in the race (30 to 60 seconds slower than your goal pace), then speed up to goal-pace for the middle 8-9 miles, then cool down in the last 2 miles. OR do a 2 mile cool-down after if you feel like it (who wants to purposefully slow down in the last 2 miles of a race?!?!?). 

Bull-City Race Fest:
For those planning on running the Bull City Race Fest Half Marathon, here's your training plan! This is a modified plan - that has a couple of tweaks to it to make sure that all training for that race will be ready! Here are the changes:
1. Your weekend long runs are shifted ever so slightly to give you the proper build up of mileage - weeks 1 through 6 are the same as the OBX Halfers. Week 8 is your longest run, 13 miles, and you will run that with any folks training for the Marathon in your group (they're scheduled to run 17 miles that day). Week 9 is the taper week before your race, so you'll run 6 miles.
2. Your overal weekly mileage is a little higher (1-2 miles a week) to increase your endurance. This is a great tactic to add mileage without stressing your body too much! (ie. add a mile to your 3 and 5 mile runs over the course of two days rather than adding two to an already long run of 11 miles). 
3. You are more than welcome (we encourage it if you feel like it) to continue running with us post race!!
Intermediate Half Training Plan:
For those who're on Half #2 or #3 check out this training plan. This plan adds more weekly mileage and we would recommend a scheduled strength training session on Mondays. Please let your Coaches know if you have any questions!

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