Foundation Training Plan

The Foundation Marathon and Half-Marathon Training Plans cover distances from 10-milers through full marathons.  The foundation training plan is designed for runners who have not run a full or half marathon or are content with completing those race distances at a 10:30+ minute mile.  Before beginning a CRC foundation training program, you should prepare your body by running three times per week, for a minimum of 30 minutes each workout. By the first week of a training program, your longest run of the week should be at least 4 miles for a half-marathon program and 5 miles for a marathon program.

Target races for the 2016-17 training season

Race Name Date Plan
Cypress Half Marathon Nov. 13, 2016 See Plan
Aramco Half Marathon Jan. 15, 2017 See Plan
Chevron Marathon Jan. 15, 2017 See Plan
Woodlands Marathon Mar. 4, 2017 See Plan

 

All foundation training programs call for three runs per week:

  • Two mid-week workouts that we strongly recommend you do with CRC at scheduled sessions with coaches
  • One Saturday long run with the club (schedule permitting); these runs are performed at conversational pace for a specified distance.

Midweek Workouts

For the two mid-week workouts, the type of workout will change every 3-4 weeks to add variety and to develop different aspects of your running fitness. We begin with strides, then introduce fartleks (aka “speed-play”), Tempo runs and Intervals. Once runners have gained familiarity with strides and fartleks, they are encouraged to incorporate those into one of their other midweek runs.

Long Run

Saturday morning group runs of 4, 6, 8, and 10 miles take place all Summer. Additional distances will be added to the schedule once official training programs kick off. You can look at the calendar, the sidebar along the right side of this page, or on Facebook to see weekly scheduled runs.

Tim Collier

Tim Collier

Coach

I started running in early 2012 as part of a weight loss regimen. I had never run very much in my young days and had never even considered the idea of becoming a runner. I officially joined CRC in the summer of ’12 and put in many training hours, constantly pushing to reach new goals. This running thing was really becoming a passion. I ran my first half-marathon in the fall of 2012 (Houston Half & Relay) with a time of 1:54. My first full marathon was a couple of months later at the Chevron Houston Marathon and I finished with a time of 4:20. Those were the days. These days running is more of a social outlet for me. I usually run about 3-4 half-marathons and 1-2 full marathons each year at much slower paces. My goals have changed from that first year and I try to concentrate more on the enjoyment of the activity. Lately I’ve enjoyed time out on the roads getting to know new CRC members and finding a variety of new running buddies. I’ve paced newer runners as they expand their distances and paces and that, to me, is just as fulfilling as attaining my own achievements. My next goal for running is to find beautiful and interesting races to run. Enjoyment of the sport is my primary goal.