FEATURE //
BE BOLD CREW MARATHON PROGRAM: COACH TERRA CASTRO
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
MON
Easy,
3 miles
Easy,
3 miles
Easy,
3 miles
Rest
Easy,
4 miles
Easy,
4 miles
Easy,
4 miles
Rest
TUES
Aerobic,
6 miles
Aerobic,
6 miles
Aerobic,
7 miles
Easy,
6 miles easy
Aerobic,
7 miles
Aerobic,
7 miles
Aerobic,
8 miles
Easy,
7 miles
WED
Aerobic,
3 miles
Aerobic,
3 miles
Aerobic,
4 miles
Aerobic,
3 miles
Aerobic,
5 miles
Aerobic,
5 miles
Aerobic,
5 miles
Aerobic,
5 miles
THURS
Interval,
1 mile warm
up, 4x800m
fast, 800m
easy, 1 mile
cooldown
Interval,
5 miles over
hilly terrain if
possible
Interval,
1 mile warm
up, 3 miles
tempo, 1 mile
cooldown
Interval,
6 miles,
warmup and
cooldown .5
miles, with
5x800m
Hill run,
8 miles on
rolling terrain
OR add tempo
work, 30
minutes
Interval,
8 miles: 2 miles
warmup, 4
miles tempo, 2
miles cooldown
Interval,
9 miles: 2
miles warmup,
6x800m /
800,1 mile
cooldown
Shake out,
7 miles
FRI
Aerobic,
5 miles
Aerobic or
shake out,
6 miles
Aerobic,
6 miles
3-4 miles,
based on how
you feel
Easy to
aerobic,
5 miles
Easy to
aerobic,
7 miles
Easy to
aerobic,
6 miles
Off/rest
SAT
Off/rest
Off/rest
Off/rest
Off/rest
Off/rest
Off/rest
Off/rest
Shake out,
3 miles
SUN
10 miles
MP,
12 miles
MP,
13 miles
Easy,
10 miles
MP, 13 miles:
3 miles
warmup, 6-8
miles MP, rest
easy to aerobic
MP,
14 miles
Aerobic,
16 miles
RACE:
Half Marathon
TOTAL
MILES
33 miles
35 miles
38 miles
28-29 miles
42 miles
45 miles
48 miles
35.1 miles with
race
OFF TO
THE RACES
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H O U R D E T R O I T H E A LT H G U I D E • 2 0 1 7