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    Flour Runs Jan Edit 3

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    This document is a January-February 2015 training plan for a pre-half marathon program run by FLOUR. It includes group runs twice a week on Sundays and Mondays increasing in distance from 2 to 3 miles. Additional runs, walks, and cross-training are scheduled for other days, starting at 1 mile and increasing up to 3 miles. The plan culminates with a Super Sunday 5K/5-mile race on February 8th in preparation for a half marathon training program.

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    Flour Runs Jan Edit 3

    Uploaded by

    api-276145253
    59 views2 pages
    This document is a January-February 2015 training plan for a pre-half marathon program run by FLOUR. It includes group runs twice a week on Sundays and Mondays increasing in distance from 2 to 3 miles. Additional runs, walks, and cross-training are scheduled for other days, starting at 1 mile and increasing up to 3 miles. The plan culminates with a Super Sunday 5K/5-mile race on February 8th in preparation for a half marathon training program.

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    This document is a January-February 2015 training plan for a pre-half marathon program run by FLOUR. It includes group runs twice a week on Sundays and Mondays increasing in distance from 2 to 3 miles. Additional runs, walks, and cross-training are scheduled for other days, starting at 1 mile and increasing up to 3 miles. The plan culminates with a Super Sunday 5K/5-mile race on February 8th in preparation for a half marathon training program.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    59 views2 pages

    Flour Runs Jan Edit 3

    Uploaded by

    api-276145253
    This document is a January-February 2015 training plan for a pre-half marathon program run by FLOUR. It includes group runs twice a week on Sundays and Mondays increasing in distance from 2 to 3 miles. Additional runs, walks, and cross-training are scheduled for other days, starting at 1 mile and increasing up to 3 miles. The plan culminates with a Super Sunday 5K/5-mile race on February 8th in preparation for a half marathon training program.

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    of 2

    January February Flour Pre-Half Marathon Training Plan 2015 Edit 1/20

    Sunday

    Monday
    4

    FLOUR Run!: 2
    miles Boston
    Common 4pm
    Great job, Damariz,
    Mario, Evangelin,
    Anna, & Joanne!

    Tuesday
    5

    Wednesday
    6

    Walk 1 mile or XT 30
    min.
    REST

    R/W 1 mile

    FLOUR Run! 2 miles


    Boston Common
    Walk 1 mile or XT 30
    4pm
    min.
    REST
    Nice work , Hannah,
    Catherine, Jazmin,
    Evangelin, Deb,
    Eva, & Rachael!

    11
    FLOUR Run!: 2
    miles Boston
    Common 10am
    Thank s, Rachael!
    Good job running
    those hills,
    everyone!

    12

    FLOUR Run!: 2
    miles Boston
    Common 4pm
    Catherine, Hannah,
    & Evangelin--we
    beat the rain!

    REST

    13

    Walk 1 mile or XT 30
    min.
    REST

    18

    R/W 1 mile

    19

    20

    Run 1.5-2 miles


    REST
    Thank s everyone for
    braving Beacon hill!
    It won't be the last
    time!

    REST

    FLOUR Run!: 2
    miles

    Run 1.5-2 miles

    Friday

    Saturday
    9

    10

    XT 30 min.

    R/W 1 mile

    REST

    R/W 1 mile

    XT 30 min.

    R/W 1 mile

    14

    Walk 1 mile or XT 30
    min.
    REST

    FLOUR Run!: 2
    miles
    Way to up the pace,
    team! And you
    mak e a photogenic
    lot, I must say!

    Thursday

    15

    16

    17

    XT 30 min.

    R/W 1 mile

    REST

    R/W 1 mile

    XT 30 min.

    R/W 1 mile

    21

    22

    23

    24

    Run 2 miles

    XT 30 min.

    R/W 2 miles

    REST

    REST

    Run 2 miles

    XT 30 min.

    R/W 2 mile

    DEADLINE TO
    EMAIL ME ABOUT
    SUPER SUNDAY
    REGISTRATION

    25

    26

    27

    FLOUR Run!: 3
    miles
    Run 1 mile
    REST
    Cleveland Circle
    Cleveland Circle
    Reservoir (Green
    Reservoir (Green
    Line: D- Reservoir, C- Line: D- Reservoir, CCleveland Circle!)
    Cleveland Circle!)
    FLOUR Run!: 2-3
    miles

    REST

    FLOUR Run!: 3
    miles
    Cleveland Circle
    Reservoir

    Run 1 mile or XT 30
    min.
    Cleveland Circle
    Reservoir

    REST

    FLOUR Run!: 3
    miles

    Run 1 mile

    28

    29

    30

    31

    R/W 2 miles

    XT 30 min.

    Run 2 miles

    REST

    REST

    R/W 2 miles

    XT 30 min.

    Run 2 miles

    Hills (?) R/W 2 miles REST

    R/W 2 miles

    Run 1 mile or XT 30
    min.

    Run 1 mile or XT 30
    min.

    REST

    R/W 2 miles

    Hills (?) Run/Walk 2


    miles

    7
    REST

    Run 1 mile or XT 30
    min.

    Super Sunday
    5K/5mil

    FLOUR Run!: 3
    miles
    Cleveland Circle
    Reservoir TIME
    TRIAL

    Run 1 mile or XT 30
    min.
    Cleveland Circle
    Reservoir TIME
    TRIAL

    REST

    FLOUR Run!: 3
    miles

    10

    11

    Hills (?) Run 2 miles REST

    Run 1 mile or XT 30
    min.

    12
    R/W 3 miles

    Hills (?) Run 2 miles REST

    13
    Run 1 mile or XT 30
    min.

    R/W 3 miles

    14
    REST

    Run 1 mile or XT 30
    min.
    Get ready for Half
    Marathon Training!

    Key: Sunday Group please follow orange *only.


    Monday group please follow black *only.
    **Runners who run both group runs have the option to take an easy day on Wednesday and REST.

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