Progression Group

Welcome to the Progression Group! The Progression Group training plans cover distances from 10-milers through full marathons. This group is designed for:

  • Experienced runner: 3+ marathons in last 3 years, 25+ miles per week
  • Want to get sub 4-hours on a full marathon

The Progression Group will target the Aramco Half Marathon and the Chevron Houston Marathon with a target pace range of 8:15/mile and 9:30/mile. The Progression training plan is designed for experienced runners who have complete three or more marathons. 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 6 miles for the marathon and half-marathon program.

The Progression Group training plan consists of four runs per week:

  • One recovery run.
  • Two mid-week workouts that are recommended to be done at the scheduled sessions with a CRC Coach.
  • One Saturday Long Run with the Progression Group (weather permitting). These runs are performed at a 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. Some examples of these types of workouts include: Fartlek’s (speed-play), Tempo Runs, and Intervals.

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.

Weekly training plans are also posted in the CRC Facebook Group under the events tab. If you have a different target race than what is listed below, please reach out to a coach for guidance. 

Target races

Race Name Date Plan
Chevron Marathon Jan 17, 2021 See Plan

 

Johanna Abad

Johanna Abad

Coach

My name is Johanna Abad. My passion for running filters through all aspects of my life. I am an original member of the founding CRC group. I have always volunteered as a board member and now as a coach for the last 3 years. I have been running leisurely since I was in high school. Since joining CRC I have ran countless races ranging from 5k to 50k distances and everything in between, on road and on trails. I have done six across TX 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 new runners to achieve their first marathon and have seen many of them all the way to the finish line.
My motto is #it’saboutmuchmore>running. I think it’s extremely important to create lifelong friendships and some of mine have been developed through the time spent out running. I think it’s about supporting and creating a lifestyle to inspire many others in reaching their goals. The Progression group emphasizes endurance running and mental toughness. I strive to show runners that they can challenge themselves. I’m looking forward to seeing you out there this fall. Happy running!