Lake Natoma Four Bridges Half Marathon
Training Programs, Tips,
Training Groups and Training Races
Many levels of runners like to run half marathons. For a beginning runner
or a fitness runner the half marathon distance provides an incentive to
increase weekly mileage totals. For the runner training for a marathon the
half marathon is the natural stepping stone distance to try when building
toward long training runs of 20 or more miles. For example, the Lake Natoma
Four Bridges Half Marathon is perfectly timed as a training run for the
California International Marathon. Plus there's the excitement
and perks (like well-stocked aid stations) of a staged race which gives
race newbies experience in coping with race day activities and demands (you
can't be late!).
Veteran long distance runners use the half marathon
distance in several ways. It can be a fun, kick-back event to simply "get
some extra miles in." It can be a time trial for testing fitness level and
predicting marathon time (the standard prediction formula is to double your
half marathon finish time and add ten minutes). And finally it can be a
hard, all-out race, with the benefit that the recovery time will not take
nearly so long as a hard, all-out marathon. Below you will find three
7-week long programs tailored to each of three groups, followed by training tips
specific for the event and descriptions of speed and hill training techniques.
× Beginning runners planning to run their first marathon, who have either
just started running or have a
* Low weekly mileage base (0-15 miles per week)
× Intermediate runners (15 to 30 miles per week)
× Advanced runners (30 to 50 miles per week)
If you are looking for people to train with and additional advice, contact
one of the many training groups in your area. Click here to go to a list of
training groups in the Sacramento area.
WHEN TO START TRAINING?
If you are a beginning runner or run less than 15 miles per week, this
could be a concern. You would be courting serious injury and much
discomfort by attempting to run 13.1 miles if the farthest you had ever run
was three miles! All three of the training programs described here start on
seven weeks before the event. This is truly a minimum amount
of training time for someone running less than 15 miles per week; if you
have any doubts at all about this being enough time to train but would
still like to participate in the event, consider running the three-person
relay.
Runners who have recently run around ten miles as their long run and
average around 25 miles per week or more need not be so concerned about
finishing, but the program will be helpful to increase fitness and to work
into marathon goal training. For the high mileage long distance runner, the
program will sharpen their running skills and perhaps help them achieve a
personal best half marathon time.
Note: It is highly recommended, as with all fitness and health issues, that
you consult with your physician before instituting any changes in your
fitness program.
FOUR IMPORTANT RULES
× Whenever you begin your base mileage build-up, increase your weekly
mileage by approximately 10% per week. This allows your body to gradually
adapt to the changes incurred by running, and you will become more fit. If
you increase your running mileage too quickly, your body doesn't have time
to adapt and injuries are much more likely to occur.
× The "hard/moderate days-easy days" rule should also be included in your
training program. Rather than running the same distance each day, run a
longer distance on one day and a much shorter distance the next (or take a
day off). Higher mileage runners might do speed work one day and easy
running the next. The longer distance or speed work day (the "hard day")
stresses your system and the day off or shorter mileage day (the "easy
day") allows your body to recover from the "hard day." As your body
recovers, it builds stronger tissues and becomes progressively more fit.
Hard/moderate days refer to your longest run days or days with speed
workouts, hill workouts or races. Easy days are days off or lower mileage
days run at a relaxed pace.
× Stretch! Runners tend to just want to run and as a result get tight,
stiff sore muscles that are prone to injury and do not develop to their
full potential. If you incorporate some light stretching after you've
warmed up and additional stretching after you've finished the run, your
overall fitness will benefit and you will be much less likely to develop an
injury. Key stretching involves the calves, the Achilles, the quadriceps
and the hamstrings.
× Include rest days (as in "NO running")! Many people assume that serious
runners run every day. Not true! Rest days are a very important component
in the overall training program. They can include some form of cross
training (swimming, cycling are two examples) as long as the activity is
not too strenuous. The plans below incorporates two rest days per week.
PROGRAM FOR RUNNERS WITH A 0-15 RUNNING MILES PER WEEK BASE
Begin this program 7 weeks before the date of the race.
This program is for a person running an average of 15 miles per week. If
you are just starting a running program or are averaging less than the 15
running miles per week, include walking in the daily runs so that you can
finish each day's workout comfortably. Also consider getting together with
two friends and running as a team in the three-person relay.
Gradually increase your weekly mileage by adding approximately 1-to 2-mile
increments to 2 or 3 of your daily runs, especially your longest run. If
you would like to participate in fun runs and races as part of this
schedule, readjust the schedule so your long run is on a different day. Scroll
down to view a list of events that will lead up to the Lake Natoma Four Bridges
Half Marathon and the California International Marathon.
Week 1
Monday (moderate): 3.5
Tuesday (easy): 2.5
Wednesday (easy): off
Thursday (moderate): 3.5
Friday (easy): 2.5
Saturday (long run): 5
Sunday: off
Weekly total mileage = 17
Week 2 br>
Monday (moderate): 5
Tuesday (easy): 2
Wednesday (easy): off
Thursday (moderate): 4
Friday (easy): 2
Saturday (long run): 6
Sunday: off
Weekly total mileage = 19 miles
Week 3 br>
Monday (moderate): 6
Tuesday (easy): 3
Wednesday (easy): off
Thursday (moderate): 4
Friday (easy): 2
Saturday (long run): 7
Sunday: off
Weekly total mileage = 22 miles
Week 4 br>
Monday (moderate): 6
Tuesday (easy): 3
Wednesday (easy): off
Thursday (moderate): 4
Friday (easy): 3
Saturday (long run): 8
Sunday: off
Weekly total mileage = 24 miles
Week 5 br>
Monday (moderate): 6
Tuesday (easy): 3
Wednesday (easy): off
Thursday (moderate): 5
Friday (easy): 3
Saturday (long run): 10
Sunday: off
Weekly total mileage = 27 miles
Week 6
Monday (moderate): 7
Tuesday (easy): 5
Wednesday (easy): off
Thursday (moderate): 6
Friday (easy): off
Saturday (long run): 12
Sunday: off
Weekly total mileage = 30 miles
Week 7 - taper for race)
Monday (moderate): 5
Tuesday (easy): 3
Wednesday (easy): off
Thursday (moderate): 3
Friday (easy): 0
Saturday (long run): 0
Sunday: 13.1 miles Lake Natoma Four Bridges Half Marathon!
Weekly total mileage = 26 miles
Week 8 - recovery week for beginning runners. Total
mileage should equal about 20 miles. For those training for the California
International Marathon the event should be used as a long training run, not
as an all-out race, and the the CIM training program can be resumed here
PROGRAM FOR RUNNERS WITH A 15-30 MILES PER WEEK BASE
Begin this program 7 weeks before the date of the race.
Starting with a weekly total of 25 miles per week and a long run of 7
miles, this program builds up your weekly mileage to a total of 40 miles
per week and builds your long run to about 16 miles. If you are starting
with a weekly mileage base of 20 miles per week, readjust the schedule so
your long run totals 13 miles and you achieve a total of 35 miles per week
at the end of week 6. This program also introduces some hill work (H) and
some speed work, both intervals (I) and tempo runs (T). Click here to read
descriptions of these training options. If you plan to
participate in fun runs and races as part of this schedule, readjust the
schedule so that your long run is on a different day. A race would be
considered a "tempo run;" so be sure to follow it with an easy day.
Week 1 br>
Monday (moderate): 6
Tuesday (easy): 3
Wednesday (easy): off
Thursday (moderate): 6
Friday (easy): 3
Saturday (long run): 7
Sunday: off
Weekly total mileage = 25 miles
Week 2
Monday (moderate): 6
Tuesday (easy): 4
Wednesday (easy): off
Thursday (moderate): 6
Friday (easy): 3
Saturday (long run): 8
Sunday: off
Weekly total mileage = 27 miles
Week
Monday (easy): 5
Tuesday (hard): 5 (I)
Wednesday (easy): off
Thursday (moderate): 6
Friday (easy): 4
Saturday (long run): 10
Sunday: off
Weekly total mileage = 30 miles
Week 4
Monday (easy): 5
Tuesday (hard): 5 (H)
Wednesday (easy): off
Thursday (moderate): 7
Friday (easy): 4
Saturday (long run): 12
Sunday: off (or take Saturday off and run the Sacramento 1/2 Marathon)
Weekly total mileage = 33 miles
Week 5
Monday (easy): 6
Tuesday (hard): 5 (T)
Wednesday (easy): off
Thursday (moderate): 8
Friday (easy): 3
Saturday (long run): 14
Sunday: off
Weekly total mileage = 36 miles
Week 6
Monday (easy): 6
Tuesday (hard): 6 (I)
Wednesday (easy): off
Thursday (moderate): 8
Friday (easy): 4
Saturday (long run): 16
Sunday: off
Weekly total mileage = 40 miles
Week 7 race week taper
Monday (easy): 6
Tuesday (easy): 5
Wednesday (easy): off
Thursday (moderate): 8
Friday (easy): 4
Saturday : off
Sunday (long run): 13.1 miles - Lake Natoma Four Bridges Half Marathon
Weekly total mileage = 35 miles
Week 8 If you are using the half marathon as a training run
for CIM, you should have completed the event feeling a bit tired but not
"trashed" and you should be ready to continue with the
CIM training program. If you ran a hard race effort at the half marathon, you should
decrease your weekly mileage by about 20% and do not do speed work. A "rule
of thumb" is to take a day off or do a very easy day of running for every
mile raced.
PROGRAM FOR RUNNERS WITH A 30-50 MILES PER WEEK BASE
Begin this program 7 weeks before the date of the race.
This program builds up weekly mileage to a total of 60 miles per week, for
runners who have a weekly total of 40 miles per week and a long run of 12
miles. It includes a long run of 20 miles, hill work, intervals, tempo runs
and several days of "double" work-outs (a morning run and an evening run).
Along with the concept of "hard days, easy days" discussed in the beginning
of this article (click here to review), it includes several races
as tempo runs. Always follow them with an easy day. If you are starting
with a weekly mileage total of 30 miles, adjust the schedule to build up to
50 miles per week.
Week 1
Monday (easy): 7
Tuesday (hard): 8 (I)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 7
Saturday (easy): off
Sunday: Buffalo Stampede 10-Miler
Weekly total mileage = 43 miles
Week 2
Monday (easy): off
Tuesday (hard): 5, a.m. & 7, p.m. (H)
Wednesday (easy): 6
Thursday (moderate): 10
Friday (easy): 6
Saturday (long run): 14
Sunday: off
Weekly total mileage = 48 miles
Week 3
Monday (easy): 8
Tuesday (hard): 6, a.m., 7 (T)
Wednesday (easy): off
Thursday (moderate): 12
Friday (easy): 7
Saturday: off
Sunday: Sacramento 1/2 Marathon (13.1 miles)
Weekly total mileage = 53 miles
Week 4 easy week
Monday (easy): off
Tuesday (easy): 7
Wednesday (easy): 6
Thursday (moderate): 10 (I)
Friday (easy): 5
Saturday (long run): 17
Sunday: off
Weekly total mileage = 45 miles
Week 5
Monday (easy): 6
Tuesday (hard): 7, a.m. & 6 p.m. (H)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 5
Saturday (long run): 20
Sunday: off
Weekly total mileage = 55 miles
Week 6
Monday (easy): 7
Tuesday (hard): 7, a.m. & 8 p.m. (T)
Wednesday (easy): off
Thursday (moderate): 12
Friday (easy): 8
Saturday (long run): 18
Sunday: off
Weekly total mileage = 60 miles
Week 7 race taper week
Monday (easy): 6
Tuesday (moderate): 7, a.m. & 7, p.m. (I)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 5
Saturday: 0
Sunday (long run): 13.1 Lake Natoma Four Bridges Half Marathon
Weekly total mileage = 49 miles
Week 8 If you are using the half marathon as a training
run for CIM, you should have completed the event feeling a bit tired but
not "trashed" and you should be ready to continue with the CIM training
program. If you ran a hard race effort at the half marathon,
you should decrease your weekly mileage by about 20% and do not do speed
work. A "rule of thumb" is to take a day off or do a very easy day of
running for every mile raced.
LAKE NATOMA FOUR BRIDGES HALF MARATHON COURSE TIPS
COURSE PROFILE: The LN4B course is a loop course over gently rolling
terrain that allows your legs to use multiple muscle groups rather than one
group, which occurs in level, all up hill or all downhill courses. It is
best to run at an even effort pace. To maintain an even effort, don't
charge the uphills and don't "dog" the downhills. By maintaining a steady
effort, you will have more energy reserves left to use over the last few
miles. Prepare your legs by running gentle hills on one or two of your
training days each week. This training will be good not only for running
the half marathon and marathon distance, but will enhance your overall
running skills and leg health. It will enable you to take advantage of the
downhill portion of the course as well as build up your leg strength for
the up hills. This combination will help you to maintain a steady,
efficient pace rather than working too hard on the up hills and not hard
enough on the down hills (an inefficient running style that will gobble up
calorie reserves and cause you to be running on empty for the last miles).
Make your hill running efficient with Steady Effort Hill training, and
strengthen your hill running with Interval Hill Training. Click here to
read about these training methods.
SURFACE: The LN4B course surface is well-maintained bike trail blacktop
(there are no surprise surface irregularities like cobblestones, dirt,
stretches of potholes, etc.). Make at least 50% of your training on a firm
surface like blacktop. If you have been running exclusively on trails or
tracks, gradually increase your pavement running mileage percentage to 50%.
WEATHER: The expected weather in Folsom in mid-October at 8 a.m. is in the
low 50's and it can warm to the low 60's by 10 a.m., with very light or no
wind - - perfect long distance running weather! Cool conditions require an
added awareness of the need to stay hydrated: always drink fluids
frequently throughout the run. Also, do some weather- and time-specific
training by scheduling your training runs early in the morning. This will
help you to check out what kind of clothing will be most comfortable for
you according to your own system's needs. There is a possibility that
Mother Nature will not provide us with her normal conditions - - it could
be much warmer or it could rain. Prepare for these possibilities by using
the tips below:
Rainy or windy conditions
× Do not hesitate to train on days that have rainy or windy conditions.
Try different clothing options to find out what are most suitable and
comfortable
× Work on the following techniques when training in these conditions:
Maintain as slim a profile as possible (no flapping clothes, tuck in your
elbows).
Run single file with other runners, and trade off the lead to
share in blocking the wind.
Don't wear a hat that will blow off.
Work on having a positive attitude: the entire run might not be windy because
the wind may shift, die down, or the course route will turn away from the
prevailing wind.
Warm conditions (70 degrees and above - very unlikely!):
× Drink even more fluids.
× Lower your pace and finish time expectations.
STEADY EFFORT AND INTERVAL HILL TRAINING
STEADY EFFORT HILL TRAINING: As you start up the hill, shorten your stride
a bit, push off with your toes, keep an upright posture and maintain a
steady, even effort-no huffing and puffing! Test your effort level by using
the talk test: be sure you can carry on a conversation. If the hill you are
on is too steep to run this way, walk briskly. As you start to crest the
hill, lengthen your stride just a bit (or start to run again). As you start
down the hill, increase your pace without expending any extra effort. Be
careful not to "pound" the surface, but break each footfall by landing heel
first.
INTERVAL HILL TRAINING: As you become more acclimated to the hill running
described above, you can strengthen your hill running by doing hill
interval work. This workout is just the opposite of the steady effort
described above, but when done once a week can add to your overall hill
running strength as well as your aerobic fitness. Below is just one version
of a hill interval. The incline and/or the length can be varied according
to the runner's skills.
× Select a hill with a gentle incline.
× Run up the hill fast enough to get winded as you reach the top.
× Turn around and run back down the hill, picking up the pace even more.
× At the base of the hill, take a few minutes to recover completely, and
then repeat the process.
× Start with just one hill interval on one day a week, and add one each
week until you have built up to six. Never do this on your long training
runs and never in the race itself, when you want to maintain an even effort
for the entire course.
SPEED WORK: INTERVALS AND TEMPO RUNS
"Speed builds speed" is a favorite saying of experienced runners. If you
have achieved a mileage base of around 30 miles per week, you are ready to
include some speed work into your program. This is by no means a required
training tool, but if you have a desire to run faster, run stronger and add
some variety to your daily running schedule, speed work is a great way to
do all three. Always remember that speed work adds stress to your system.
You must build up the volume of speed work very slowly and never do speed
work without a sense of control. Here are some fundamental guidelines: ×
Always do a thorough warm-up (easy running for at least one mile) with
stretching before the workout and include a thorough cool down (easy
running for at least one mile) with stretching after the workout. ×
Approach each workout with a plan and stick to it. × Back off or skip the
speed work if you are feeling fatigued.
INTERVALS: The most basic form of speed work is to simply pick up your
normal running pace until you can no longer talk while you run, hold this
pace for the a specific distance or amount of time, then run very slowly or
walk to recover, then repeat the process. The number of times you do this,
the intensity of your effort, and the distances at which you do this are
based on your overall fitness and the race you are training for. Marathon
training speed work usually involves longer intervals (1/4 to 2 miles),
whereas shorter distance events (1 mile, 5K, 10K) involves intervals of 200
meters to 1/2 mile. If you perform the intervals at a high intensity (more
of an "all-out" effort), allow a more complete recovery in between each one
and reduce the number of intervals.
If you have a mileage base of 30 miles per week, you should be able to
start with 2 or 3 1/4-mile intervals. Gradually increase this distance by
adding 1/4-mile increments until you are doing 2 or 3 one-mile intervals
in a 3-month period.
If your mileage base is higher, increase the distance and the number of
intervals accordingly. For example, a runner with a weekly mileage base
around 40 miles could start with four 1/4 mile intervals and work up to two
2- mile intervals within a 3-month period. Or a 50-mile per week person
could start with six 1/4 mile intervals and work up to three 2- mile
intervals within a 3-month period.
TEMPO RUNS: A tempo run is a form of speed work in which you run a
continuous distance at a faster pace than your normal, easy running pace.
Tempo runs are highly recommended for marathon training, because they train
your system to utilize oxygen more efficiently since you are breathing
harder throughout the workout without becoming "anaerobic" (a state of
oxygen deprivation that results from shorter, more intense intervals). The
pace you set for your tempo run is related to your easy running speed and
the distances are related to your weekly mileage base. Typical tempo runs
for lower weekly mileage base runners start around 3 miles and build up to
7 or 8 miles. For higher weekly base mileage runners, start at 5 miles and
build up to 10 or 12.
Northern California Training Groups
The training groups listed below will provide advice and camaraderie
for all levels of athletes. For more detailed contact information go
to www.RUNCIM.org and click on "Training." For a comprehensive list
of running clubs in Northern California, go to www.PAUSATF.org or
www.RRCA.org.
BUFFALO CHIPS RUNNING CLUB
Sacramento area, 916/481-3653
www.buffalochips.com
FIT to RUN
Sacramento area, California
Julie Fingar, 916/765-6021
Julie@fittorun.com
GOLDEN VALLEY HARRIERS
Davis, California
http://www.goldenvalleyharriers.org/
530/758-6453 or
Nancy Myers, nemyers@ucdavis.edu
Davis, 530/758-5618
LEUKEMIA TEAM IN TRAINING
Sacramento area, 916/369-7581
morrillk@
ca-sac.leukemia-lymphoma.org
www.Leukemia.org
AMERICAN HEART ASSOCIATION
Sacramento, 916/446-6505
FLEET FEET SPORTS
Fair Oaks, 916/965-8326
FLEET FEET SPORTS
Sacramento, 916/442-3338
JEFF GALLOWAY-Sacramento
www.ariane262@yahoo.com
Sacramento, California
Ariane Lyons, 916/498-5106
aelyons@sfdi.atf.treas.gov
Dick Forehand, 916/973-1475
Forehand@winfirst.com
BREAKFREE ADVENTURES
Sacramento, 916/989-0170
www.BreakfreeAdventures.com
Events Leading up to
The 8th Annual LAKE NATOMA FOUR BRIDGES HALF MARATHON
and The 26th Annual CALIFORNIA INTERNATIONAL MARATHON
Dates are subject to change. Be sure to confirm them with the race management.
Sun., June 8 Sacramento, Women's Fitness Festival 5K, 916/441-1751
Sat., June 21 Sacramento, Shriners Run and Walk 8K, 916/441-1751
Tues., July 4 Sacramento, River Run 5-Miler (FREE!), 916/492-8966
Sun., July 8 Davis, Fleet Feet Capitol Mile, 916/441-1751
Sun. July 27 San Francisco San Francisco Half Marathon, 415/284-9653
Sat., Aug. 9 Sacramento, Susan B. Anthony Women's 5K, 916/481-2365
Fri., Aug. 15 Sacramento, Run for the Arts, 916/441-1751
Sun., Aug 24 Sacramento at the State Capitol PACE Race 5 km, 916/441-1751
Mon., Sept. 1 Davis, Labor Day 5K/10K, 530/758-6453
Sun., Sept. 14 Sacramento, Buffalo Stampede 10-Miler, 916/481-2365
Sun., Oct. 5 Sacramento, Sacramento 1/2 Marathon, 916/492-8966
Sun., Oct. 19 Weott, 29th Annual Humboldt Redwoods Half Marathon
Sun., Oct. 26 Folsom, 7th Annual Lake Natoma Four Bridges Half Marathon and 3-Person Relay
Sun., Nov. 2 Camino, Apple Hill Harvest Runs, 7.73-miler & 3.5-miler, 530/644-4552 ext. 234
Sun., Nov. 2 San Francisco, The 5th Annual US Half Marathon, 419/858-3217
Sun. Nov. 2 Monterey, 3rd Annual Big Sur Half Marathon, 831/625-6226
Sun., Nov. 16 Clarksburg, Paul Reese Memorial Clarksburg 30K, 18.6 miles, 916/441-1751
Sat., Nov. 15 Davis, Davis TurkeyTrot, 5K/10K, 530/7572012
Thu., Nov. 26 Sacramento, Run to Feed the Hungry, 5K/10K, 916/719-4400
Sun., Dec. 7 Folsom to Sacramento, 26th Annualy California International Marathon, 916/983-4622
For "The Time of your Life!" run the 25th Annual California International Marathon Sunday, Dec. 7, 2008. It features a fast 26.2-mile course from Folsom to the State Capitol in Sacramento and lots of runner perks to help us celebrate this "Capitol Running Tradition." The Lake Natoma Four Bridges Half Marathon is a perfect training run for CIM. For marathon information and registration, visit runcim.org or call 916/983-4622.