Progression Training Plan

The Progression Marathon and Half-Marathon Training Plans cover distances from 10-milers through full marathons.  The Progression 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 8:30+ minute mile.  Before beginning a CRC Progression 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 6 miles for the martathon & half-marathon program.

Target races for the 2016-17 training season

Race Name Date Plan
Chevron Marathon Jan. 15, 2017 See Plan


All Progression training programs call for four runs per week:

  • One recovery run
  • 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.

Johanna Abad

Johanna Abad


My name is Johanna Abad. My passion for the sport filters through all aspects of my life. I’m a fitness and gym lover. I have been a CRC coach for two consecutive seasons. I am an original member of CRC and have always volunteered with the group as a board member and now coaching. I’m a mom to two very active and amazing kids and I juggle a busy life along with my job and my marriage. I have been running leisurely since I was in high school. Since joining CRC I have ran countless races ranging from the 5k to 30k distances, trail and road running. I have done five cross state relays with fellow CRC members and even had the pleasure of pacing one of my best friends through his 100 mile quest. In my years of running, I have worked with many runners to achieve their first marathon training and have seen many of the to the finish line.
My motto is #it’saboutmuchmore>running. For me, it’s the lifelong friendships that are developed and the time spent along this amazing journey. It’s about supporting and creating a lifestyle to inspire many others in reaching their personal best. The Progressive group emphasizes endurance running and mental toughness. I strive to show runners that they can challenge themselves and push limits. I’m looking forward to seeing you this fall and Happy running!