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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