Florence Half-Marathon Training

PURPOSE: This training targets the Florence Half-Marathon on September 24^th. (You might also choose the Oregon Women’s Half on October 8^th, with training extended by two weeks.) We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. The Eugene Running Company has sponsored and hosted Joe’s Team since 2005.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). The store opens 15 minutes before our start. About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances.

COSTS: The fee is $50 for these two months of training. Bring a friend who’s new to the team, and it’s two of you for the price of one. This fee covers coaching services. Other benefits of team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

Enter the Florence race at… http://www.pinkbuffaloracing.com/fhm.html

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by text (541-953-7179) or email (joesrunteam@gmail.com). Previews and results appear at joesrunteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

PREREQUISITES: We want no one to go too far, too soon. A recent run of four miles or longer is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be half-marathoner. Runs increase by one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to run a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAM

Runs begin at the Running Company, at 8:00 a.m. on Sundays. Bring your preferred drinks and other supplies for delivery during your runs.

July 23^rd – 5 miles to start Coburg training

(July 30^th – no team training; Joe is away)

August 6^th – 6 miles

August 13^th  – 7 miles

August 20^th – 8 miles

August 27^th – 9 miles

September 3^rd – 10 miles

September 10^th – 11 miles

September 17^th – 6 miles

September 23^rd – 10 miles if not at Florence (on Saturday)

September 24^th – Florence Half at 8:00 a.m.

October 1^st – 6 miles

October 8^th – Women’s Half at 9:00 a.m.

A team run of about five miles is also available each Wednesday at 6 a.m. The site alternates between Alton Baker Park in Eugene and Mill Race trailhead in Springfield. 

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.

NEXT: The next round of training after Florence will target the EWEB Run to Stay Warm Half (on November 19^th). Our mileage build-up will begin on September 23^rd.

(Photo: Our team at last year's inaugural Florence Half.)