Good Form Will Carry You Through®

Running on LSD®

Fall Into Winter Program

Thank you for joining us for the Fall Into Winter training program!  Here’s your program content:

 

Schedule #1 – Continuous RunThis training schedule is designed for runners who have not previously run a marathon, or are new to endurance running but have been running on a regular basis (at least 3 – 4 days a week) for at least the previous 6 months. Recommended Requirements: your average weekly mileage has been at least 15 – 20 miles per week and you are able to run at least 7 miles continuously and comfortably. The goal for those following this schedule is to finish the race running throughout and finish comfortably using a Continuous Run strategy.   

Beginner – Continuous Run

 

Schedule #2 – Intermediate Run This training schedule is designed for runners who have been running regularly (3 – 4 days a week) for at least six months.  It will help experienced runners improve performance. Recommended Requirements: you have run at least two half marathons or one marathon in the last two years; your average weekly mileage has been at least 20 – 25 miles per week; and you are able to run at least 8 miles continuously and comfortably. The goal for this schedule is to complete a marathon and improve finish time using a Continuous Run strategy.   

Intermediate – Continuous Run

 

Schedule #3 – Advanced Run This training schedule is designed for runners who are experienced marathon runners with a solid base and looking to improve performance in the marathon distance. Recommended Requirements: you have been running regularly (at least 4 – 5 days a week) for at least one year; your average weekly mileage has been greater than 25 miles per week; you have previously run a half marathon or longer distance race within the last 6 months; and can run 10 miles continuously and comfortably. The goal for this program is to complete a marathon and improve finish time using a Continuous Run strategy. 

Advanced – Continuous Run

 

Schedule #4 – Run-Walk This training schedule is designed for athletes who have not been involved in regular athletic endeavors for at least the previous 6 months.  If you are beginning an exercise program please visit your physician for an examination before starting an exercise program. Recommended Requirements: your average weekly mileage is less than 15 miles per week or if you have not run longer than 3 miles continuously and consistently. The goal of athletes following this training program is to complete a first marathon following a Run-Walk Strategy.   

Beginner – Run / Walk

 

Schedule #5 – Intermediate Run-WalkThis training schedule is designed for athletes who have been involved in periodic, but not consistent athletic endeavors for at least the previous six months. Recommended Requirements: your average weekly mileage is 15 – 20 miles per week and/or you are unable run longer than 4 miles continuously and consistently. The goal of those athletes following either of these training programs is to complete a marathon using a Run-Walk Strategy.   

Intermediate – Run / Walk

 

Schedule #6 – Advanced Run-WalkThis training schedule is designed for runners who have been running or run-walking regularly (3 – 4 days a week) for at least six months and who wish to follow a Run-Walk Training Schedule.  It will help experienced runners and run-walkers improve performance. Recommended Requirements: you have run at least two half marathons or one marathon in the last 2 years, your average weekly mileage has been at least 20 – 25 miles per week and you are able to run at least 8 miles continuously and comfortably before training begins. The goal for this program is to complete a marathon and improve finish time using a Run-Walk strategy.

Advanced – Run / Walk

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