• Bee file photo, 2007/Paul Kitagaki Jr./pkitagaki@sacbee.com

    Runners cross the J Street Bridge in east Sacramento during the 2007 California International Marathon. For many runners, training for the event lasts for several months.

Outbound - CIM Training
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CIM training schedule: An 18-week odyssey

Published: Wednesday, Jul. 30, 2008

The 2008 California International Marathon is scheduled for Dec. 7, several months away, but in relative terms to potential participants, just around the corner. To help runners prepare for the event, Rich Hanna, director of Capital Road Race Management, developed an 18-week training schedule, designed to get runners in optimal condition for the run from Folsom to the state Capitol.

WEEK 1

Sunday, Aug.3: 6-7 miles

Monday, Aug 4: off

Tuesday, Aug. 5: 3-4 miles

Wednesday, Aug. 6: 5-6 miles

Thursday, Aug. 7: 3-4 miles

Friday, Aug. 8: off

Saturday, Aug. 9: 3 miles

Total: 20-24 mi.

WEEK 2

Sunday, Aug. 10: 7-8 miles

Monday, Aug. 11: off

Tuesday, Aug. 12: 3-4 miles

Wednesday, Aug. 13: 5-6 miles

Thursday, Aug. 14: 3-4 miles

Friday, Aug. 15: off

Saturday, Aug. 16: 3-4 miles

Total: 21-25 miles

WEEK 3

Sunday, Aug. 17: 8-9 miles

Monday, Aug. 18: off

Tuesday, Aug. 19: 3-4 miles

Wednesday, Aug. 20: 6 miles

Thursday, Aug. 21: 4-5 miles

Friday, Aug. 22: off

Saturday, Aug. 23: 4 miles.

Total: 25-28 miles

WEEK 4

Sunday, Aug. 24: 10-11 miles

Monday, Aug. 25: off

Tuesday, Aug. 26: 3-4 miles

Wednesday, Aug. 27: 6 miles

Thursday, Aug. 28: 4-5 miles

Friday, Aug. 29: off

Saturday, Aug. 30: 4-5 miles

Total: 27-31 miles

WEEK 5

Sunday, Aug. 31 12-13 miles

Monday, Sept. 1: off

Tuesday, Sept. 2: 4-5 miles

Wednesday, Sept. 3: 2-mile warm-up, 3 miles at 85 percent effort, 2 mile cool down

Thursday, Sept. 4: 3-4 miles

Friday, Sept. 5: off

Saturday, Sept. 6: 3-4 miles

Total: 29-33 miles

WEEK 6

Sunday, Sept. 7: 10 miles or run in the Buffalo Stampede race (10 miler)

Monday, Sept. 8: off

Tuesday, Sept. 9: 3-4 miles

Wednesday, Sept. 10: 1-mile warm-up, 6 miles at goal marathon pace, 1 mile cool-down

Thursday, Sept. 11: 4-5 miles

Friday, Sept. 12: off

Saturday, Sept. 13: 3-4 miles

Total: 27-30 miles

WEEK 7

Sunday, Sept. 14: 13-14 miles

Monday, Sept. 15: off

Tuesday, Sept. 16: 4-5 miles

Wednesday, Sept. 17: 2-mile warm-up, 4 miles at 85-90 percent, 2-mile cool-down

Thursday, Sept. 18: 4-5 miles

Friday, Sept. 19: off

Saturday, Sept. 20: 5-6 miles

Total: 34-38 miles

WEEK 8

Sunday, Sept. 21: 10 miles

Monday, Sept. 22: off

Tuesday, Sept. 23: 3-4 miles

Wednesday, Sept. 24: 1-mile warm-up, 8 miles at goal marathon pace, 1-mile cool-down

Thursday, Sept. 25: 4-5 miles

Friday, Sept. 26: off

Saturday, Sept. 27: off

Total: 27-29 miles.

WEEK 9

Sunday, Sept. 28: 15-16 miles

Monday, Sept. 29: off

Tuesday, Sept. 30: 4-5 miles

Wednesday, Oct. 1: 2-mile warm-up, 6 x 2-2:30 min hill repeats, 2-mile cool-down

Thursday: Oct. 2: 5-6 miles

Friday, Oct. 3: off

Saturday, Oct. 4: 3-4 miles

Total: 34-38 miles

WEEK 10

Sunday, Oct. 5: CoreLogic Cowtown 1/2 Marathon (13.1 miles)

Monday, Oct. 6: off

Tuesday, Oct. 7: 3-4 miles

Wednesday, Oct. 8: 5-6 miles

Thursday, Oct. 9: 6 miles

Friday, Oct. 10: off

Saturday, Oct. 11: 3-4 miles

Total: 30-33 miles

WEEK 11

Sunday, Oct. 12: 17-18 miles

Monday, Oct. 13: off

Tuesday, Oct. 14: off

Wednesday, Oct. 15: 4-5 miles

Thursday, Oct. 16: 1-mile warm-up, 10 miles at goal marathon pace, 1-mile cool-down

Friday, Oct. 17: off

Saturday, Oct. 18: 5-6 miles

Total: 38-41 miles

WEEK 12

Sunday, Oct. 19: 10 miles

Monday, Oct. 20: off

Tuesday, Oct. 21: 6-7 miles

Wednesday, Oct. 22: 2-mile warm-up, 8 x 2-2:30 hill repeats, 2-mile cool-down

Thursday, Oct. 23: 5-6 miles

Friday, Oct. 24: off

Saturday, Oct. 25: 0-3 miles

Total: 29-34 miles

WEEK 13

Sunday, Oct. 26: 18-20 miles

Monday, Oct. 27: off

Tuesday, Oct. 28: 3-4 miles

Wednesday, Oct. 29: 2-mile warm-up, 5 miles at 85-90 percent, 2- mile cool-down

Thursday, Oct. 30: 6-7 miles

Friday, Oct. 31: off

Saturday, Nov. 1: 6-8 miles

Total: 42-47 miles

WEEK 14

Sunday, Nov. 2: 1-mile warm-up, 12 miles at goal marathon pace, 1-mile cool-down

Monday, Nov. 3: off

Tuesday, Nov. 4: 5-6 miles

Wednesday, Nov. 5: 2-mile warm-up, 10 x 2-2:30 minute hill repeats, 2-mile cool-down

Thursday, Nov. 6: 4-6 miles

Friday, Nov. 7: off

Saturday, Nov. 8: 3-4 miles, easy

Total: 35-39 mi.

WEEK 15

Sunday, Nov. 9: 20 miles with second 10 miles run at 15-20 seconds faster per mile; or compete in the Clarksburg 20 Mile race

Monday. Nov. 10: off

Tuesday, Nov. 11: 4-5 miles

Wednesday, Nov. 12: 6-7 miles

Thursday, Nov. 13: 5-6 miles

Friday, Nov. 14: off

Saturday, Nov. 15: 0-3 miles

Total: 35-41 mi.

WEEK 16

Sunday, Nov. 16: 22 miles

Monday, Nov. 17: off

Tuesday, Nov. 18: 3-4 miles

Wednesday, Nov. 19: 2-mile warm-up, 5 miles at 85-90 percent, 2-mile cool-down

Thursday, Nov. 20: 5-6 miles

Friday, Nov. 21: off

Saturday, Nov. 22: 5-7 miles

Total: 44-46 miles

WEEK 17

Sunday, Nov. 23: 10-12 miles

Monday, Nov. 24: 2-mile warm-up, 2 miles at 85-90% percent, 2-mile cool-down

Tuesday, Nov. 25: 4-5 miles

Wednesday, Nov. 26: off

Thursday, Nov. 27: Run to Feed the Hungry 10K (6.2 miles)

Friday, Nov. 28: off

Saturday, Nov. 29: 5 miles

Total: 27-30 miles

WEEK 18

Sunday, Nov. 30: 8-10 miles

Monday, Dec. 1: 3-4 miles

Tuesday, Dec. 2: off

Wednesday, Dec. 3: 4 miles

Thursday, Dec. 4: 3 miles

Friday, Dec. 5: off

Saturday, Dec. 6: 0-2 miles

Total: 18-23 miles

Sunday, Dec. 7: California International Marathon: Good Luck!


Call The Bee's Sam McManis, (916) 321-1145.

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