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Early Service 9:00am

YG Church 10:15am

Classes 10:15am

Main Service 11:30am

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4409 Pleasantview Dr

Arlington, TX 76017

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Arlington Seventh-day Adventist Church

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Arlington Runners: 2010 Training Schedule
       

Arlington Runners Logo

Arlington Runners is a Marathon and Half Marathon training program.  
Facebook Page - this is where you'll find info on the race, photos, and training schedule.

Email me at Donny AT arlingtonadventist.com if you have any questions or concerns!

Week Start #1
(Long Run)		 #2
(Max VO2)		 #3
(Tempo)		 End Sunrise Avg
Temps
Spring Training
1 05/02 3 miles @ MT 10 min easy
2x400m
10 min easy		 1 mile easy
1 mile @ ST
1 mile easy		 05/08 6:36 59 - 81
2 05/09 3 miles @ MT 10 min easy
3x400m
10 min easy		 1 mile easy
1 mile @ ST
1 mile easy		 05/15
3 05/16 3.5 miles @ MT 10 min easy
4 x 400 meters
10 min easy		 1 mile easy
1 mile @ ST
1 mile easy		 05/22
4 05/23 3.5 miles @ MT 10 min easy
2 x 400, 1 x 800
10 min easy		 1 mile easy
1.5 miles @ ST
1 mile easy		 05/29 6:23 65 - 87
5 05/30 4 miles @ MT 10 min easy
400, 600, 800
10 min easy		 1 mile easy
1.5 miles @ ST
1 mile easy		 06/05
6 06/06 4 miles @ MT 10 min easy
5 x 400
10 min easy		 1 mile easy
1.5 miles @ ST
1 mile easy		 06/12
7 06/13 4.5 miles @ MT 10 min easy
1 x 400, 2 x 800
10 min easy		 1 mile easy
1.5 miles @ ST
1 mile easy		 06/19 6:21 70 - 92
8 06/20 5 miles @ LT 10 min easy
6 x 400
10 min easy		 1 mile easy
2 miles @ ST
1 mile easy		 07/03
9 06/27 5 miles @ LT 10 min easy
3 x 800
10 min easy		 1 mile easy
2 miles @ ST
1 mile easy		 07/10 6:29 72 - 96
10 07/04 6 miles @ LT 10 min easy
200, 400, 600, 800
10 min easy		 1 mile easy
2 miles @ ST
1 mile easy		 07/17
11 07/11 6 miles @ LT 10 min easy
4 x 400
10 min easy		 1 mile easy
2 miles @ ST
1 mile easy		 07/24
Bridge
12 07/18 7 miles @ MT 10 min easy
3 x 800
10 min easy		 1 easy
2 @ ST
1 easy		 07/31 6:42 73 - 98
13 07/25 8 miles @ MT 10 min easy
6 x 400
10 min easy		 1 easy
2 @ ST
1 easy		 08/07
14 08/01 9 miles @ MT 10 min easy
6 x (1min fast, 3min easy)
10 min easy		 2 easy
2 @ ST
2 easy		 08/14
Marathon Program
15 08/08 8 miles
@ PMP+30		 13 min easy
6 x (1min fast, 2min easy)
13 min easy		 2 easy
2 @ ST
2 easy		 08/21 6:57 71 - 96
16 08/15 9 miles
@ PMP+15		 10 min easy
4 x (3min fast, 3min easy)
10 min easy		 2 easy
3 @ ST
1 easy		 08/28
17 08/22 10 miles
@ PMP+30		 10-20 min easy
12x400 (90s RI)
10 min easy		 1 easy
4 @ MT
1 easy		 09/04
18 08/29 11 miles
@ PMP+45		 10-20 min easy
6x800 (90s RI)
10 min easy		 5 @ MT 09/11 7:11 67 - 90
19 09/05 12 miles
@ PMP+45		 10-20 min easy
3x1600 (3min RI)
10 min easy		 2 easy
3 @ ST
2 easy		 09/18
20 09/12 10 miles
@ PMP+45		 10-20 min easy
5x1k (400m RI)
10 min easy		 1 easy
4 @ MT
1 easy		 09/25
21 09/19 12 miles
@ PMP+45		 5x(2min fast, 2min easy)
10 min easy		 1 easy
7 @ MT		 10/02 7:24 60 - 84
22 09/26 13 miles
@ PMP+15		 10-20 min easy
4x800 (90s RI)
10 min easy		 1 easy
5 @ MT		 10/09
23 10/03 14 miles
@ PMP+30		 10-20 min easy
8x400 (90s RI)
10 min easy		 8 @ 10K+40 10/16
24 10/10 12 miles
@ PMP+20		 10-20 min easy
1 mile (400m RI),
2 miles (800m RI),
2x800m (400m RI)
10 min easy		 2 easy
3 @ ST
2 easy		 10/23 7:40 52 - 77
25 10/17 16 miles
@ PMP+30		 10-20 min easy
1K, 2K, 1K, 1K (400m RI)
10 min easy		 9 @ 10K+40 10/30
26 10/24 13 miles
@ PMP+10		 10-20 min easy
3x1600 (400m RI)
10 min easy		 1 easy
4 @ MT
1 easy		 11/06
27 10/31 18 miles
@ PMP+30		 10-20 min easy
10x400 (400m RI)
10 min easy		 1 easy
5 @ MT
 11/13 6:58 44 - 67
28 11/07 10 miles
@ PMP		 10-20 min easy
5x(2min fast, 2min easy)
10 min easy		 8 @ 10K+40 11/20
29 11/14 20 miles
@ PMP+30
(FW M,20M,HM)		 10-20 min easy
6x800 (90s RI)
10 min easy		 1 easy
5 @ MT		 11/27
30 11/21 13 miles
@ PMP		 10-20 min easy
5x1K (400m RI)
10 min easy		 2 easy
3 @ ST
1 easy		 12/04 7:16 37 - 60
31 11/28 8-10 miles
@ PMP		 10-20 min easy
6x400 (400m RI)
10 min easy		 3 @ PMP 12/11
32 12/05 RACE DAY

Max VO2 / Interval pace = 10K pace - 45 seconds (or 5K - 15 seconds)
ST = Short Tempo = 5K pace + 15 seconds
MT = Medium Tempo = 10K pace + 15 seconds (or 5K + 30 seconds)
LT = Long Tempo = 10K pace + 30 seconds (or 5K + 45 seconds)
PMP = Planned Marathon Pace = 10K pace + 45 seconds

All runs should begin slowly and build up. The best case situation is to do a very slow jog for 5-10 minutes, and then stretch.
Make sure you drink plenty of water the night before and the morning before a long workout. Dehydration can drastically affect your performance.

After a run, spend 10 minutes walking slowly.
This is also a good time to drink a sports drink since your body is most receptive to absorbing carbohydrates at this time.
In the first two hours after a long run, you should try to intake about 70-90g of carbohydrates per hour to aid in recovery.

 
Arlington Runners

Arlington Runners Logo

Read More.
 
Arlington Runners

Here's the week-by-week 2011 Training Schedule.

The "official" running trail for Arlington Runners is the Trinity Trail in Fort Worth.  The trail has water fountains that are spread out with gaps ranging from half a mile to about 3 miles, so bring your own water if you like to have ready access to it.  View Map (when we meet, we will meet where the green arrow is).

       
Arlington Runners on Facebook

The main races we're targeting:

Fort Worth Half Marathon (11/13).
White Rock Half Marathon (12/4).
Cowtown Marathon and Half Marathon on 2/26.
Dallas Rock n'Roll Half Marathon on 3/25.
Big D Texas Marathon and Half Marathon on 4/15.

Even though the club is focused on marathon training, all runners, joggers, and walkers are welcome!


Hall of Fame

Full Marathon (26.2 miles)
RunnerTimeAvg PaceRaceDate
Eric3:27:337:54White Rock12/14/2008
Shaun3:54:358:57Big D4/5/2009
Shaun4:00:319:10San Antonio11/16/2008
Greg4:00:319:10San Antonio11/16/2008
Cason4:07:389:27White Rock12/05/2010
Donny4:31:2710:21Big D4/5/2009
Fernando4:36:4310:33White Rock12/14/2008
Eddie4:36:5610:34San Antonio11/16/2008
Kristi4:47:5910:59White Rock12/14/2008
Tracy4:59:1311:24White Rock12/14/2008
Elissa5:02:2311:32White Rock12/13/2009
Tracy5:10:1911:50White Rock12/05/2010
Andrea5:37:1812:52White Rock12/05/2010
Vennor5:37:2812:52White Rock12/05/2010
Jack6:17:3615:10White Rock12/05/2010

Half Marathon (13.1 miles)
RunnerTimeAvg PaceRaceDate
Donny1:49:208:20White Rock12/13/2009
Eddie1:52:438:35White Rock12/14/2008
Donny1:54:358:44White Rock12/14/2008
Kristi1:59:389:08White Rock12/05/2010
Fernando2:01:079:14White Rock12/05/2010
Tracy2:02:149:19Big D4/5/2009
Kristi2:07:049:42DRC Half11/1/2008
Cason2:07:279:43White Rock12/13/2009
Tracy2:11:3310:02White Rock12/13/2009
Kay2:20:2810:43White Rock12/05/2010
Yoli2:32:4511:39White Rock12/05/2010
Dianna2:34:1211:46White Rock12/05/2010
Gail2:36:4311:57White Rock12/05/2010
Kay2:39:2712:15DRC Half11/1/2008
Irene2:49:4512:56White Rock12/14/2008
Carlos3:10:4914:33White Rock12/05/2010
Alberto3:46:0517:15White Rock12/05/2010
Dora3:54:4317:54White Rock12/14/2008
Cheryl3:54:4417:54White Rock12/14/2008
Dora4:00:5121:07White Rock12/05/2010