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Store Address

207 Dundas Street
London, Ontario
N6A 1G4

Ph: (519) 672-5928
Fax: (519) 672-2761

Store Hours

Mon-Fri 9:30-8:00
Saturday 9:30-5:00
Sunday Noon-5:00


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Half Marathon Program 2015 PDF Print E-mail



JUNE 2015

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

01

02

03

04

05

06

07

08


09

Introductory

Night 6PM

Fox & Fiddle

4K, 6K, 8K

10


OFF

11

Gibbons Park

6 PM

TEMPO

4K, 6K, 8K

12


OFF

13


EASY

3K, 4K, 5K

14

Gibbons Park

8AM

6K, 8K, 11K


18K
24K

31K

15


REST OR
CROSS
TRAIN

16

Speed Clinic or Medium run
5K to 7K

17



3K, 4K, 5K

18


Gibbons Park

6 PM

TEMPO

4K, 6K, 8K

19


OFF


20


EASY

3K, 4K, 5K

21


Gibbons Park

8AM

7K, 9K, 12K


22K
29K
37K


22


REST OR
CROSS
TRAIN

23

Speed Clinic or Medium run
5K to 7K

24


3K, 4K, 5K

25

Gibbons Park

6 PM

TEMPO

4K, 6K, 8K

26


OFF

27

EASY

3K, 4K, 5K

28


Gibbons Park

8AM

8K, 10K, 14K


23K
30K
39K

29


REST OR
CROSS
TRAIN

30

Speed Clinic or Medium run
6K to 8K








SPEED WORK - There is a separate clinic that you are encouraged to join. If you don’t join, then run up to the distance suggested or less at an upper tempo pace. If you do the clinic add your warm-up and warm-down into your total distance for the day.
Level 1 should do 5 to 8 minutes easy warm-up and warm-down. At least 1K for each.
Level 2 should do 8 to 10 minutes easy warm-up and warm-down. Up to 1.5K for each.
Level 3 should do 10 to 12 minutes easy warm-up and warm-down. Up to 2K for each.

TEMPO RUNS – During this run your goal is to run the out and back course at two different tempos. Go out at an easy to medium pace and return at an upper tempo pace. Your second half should be 1 to 3 minutes faster than your first half.

*For a schedule with less mileage, eliminate the Wednesday run

JULY 2015

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total



01

EASY

4K, 5K, 6K

02

GIBBONS PARK
6PM TEMPO
3K, 4K, 5K

03


OFF

04

EASY

4K, 5K, 6K

05

GIBBONS PARK
7AM

10K, 12K, 15K


26K
32K

40K

06

REST OR CROSS

TRAIN


07

Speed Clinic or Medium run
6K to 8K

08


EASY

4K, 5K, 6K

09


GIBBONS PARK
6PM TEMPO
4K, 6K, 8K

10

OFF

11


EASY

4K, 5K, 6K

12

GIBBONS PARK
7AM

11K, 13K, 16K

(last 5K at ½ mar pace)


29K
36K

44K

13


REST OR CROSS

TRAIN


14

Speed Clinic or Medium run
6K to 8K

15


OFF

16


GIBBONS PARK
6PM EASY
(5K & strides)

(5K & strides)

(5K & strides)

17

SUMMER NIGHT 5K

7:10 PM Barking Frog

6PM Group Warm Up

18


EASY

4K, 5K, 6K

19


GIBBONS PARK
7AM

12K, 14K, 18K




32K
35K

42K

20


REST OR CROSS

TRAIN


21

Speed Clinic or Medium run
6K to 8K

22


EASY

5K, 6K, 7K

23


GIBBONS PARK
6PM TEMPO
6K, 8K, 10K

24


OFF

25


EASY

4K, 5K, 6K

26

PORT STANLEY #1

14K, 16K, 20K


35K
42K

51K

27

REST OR CROSS

TRAIN


28

Speed Clinic or Medium run
6K to 8K

29


EASY

5K, 6K, 7K

30


GIBBONS PARK
6PM TEMPO
4K, 6K, 8K

31


OFF













DOWNTOWN 5K Everyone is encouraged to do the Barking Frog 5K with a warm up and cool down.

AUGUST 2015

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total






1


EASY

4K, 5K, 6K

2

House Pool Party 7AM

Dawn Meikles’ (1148  Mahogany Rd)

10K, 12K, 16K


29K
36K

45K

3


REST OR CROSS

TRAIN


4

Speed Clinic or Medium run
6K to 8K

5


EASY

5K, 6K, 7K

6

GIBBONS PARK
6PM TEMPO
6K, 8K, 10K

7


OFF

8


EASY

4K, 5K, 6K

9

GIBBONS PARK
7AM

16K (last 8K at ½ mar pace)

18K (last 9K at ½ mar pace)

22K (last 11K at ½ mar pace)



37K
44K
53K


10


REST OR CROSS

TRAIN


11

Speed Clinic or Medium run
6K to 8K

12


EASY

5K, 6K, 7K

13

GIBBONS PARK
6PM TEMPO
8K, 10K, 12K

14


OFF

15


EASY

4K, 5K, 6K

16

GIBBONS PARK
7AM

18K, 20K, 24K



41K
48K
57K


17


REST OR CROSS

TRAIN


18

Speed Clinic or Medium run
7K to 10K

19


EASY

5K, 6K, 7K

20


GIBBONS PARK
6PM TEMPO
6K, 8K, 10K

21


OFF

22


EASY

4K, 5K, 6K

23


GIBBONS PARK
7AM

12K, 14K, 16K



34K
39K
49K


24


REST OR CROSS

TRAIN


25

Speed Clinic or Medium run
5K to 7K


26


EASY

5K, 6K, 7K

27


GIBBONS PARK
6PM TEMPO
6K, 8K, 10K


28


OFF

29


EASY

4K, 5K, 6K

30

PORT STANLEY #2

20K, 22K, 26K


40K
47K
56K


**Everyone welcome to the 5 beer, 5km fun World Championship run August 14th- gun time 7:35PM.  Run is being held at Jen & Shawn Vordings- 1674 Birchwood Pl.

SEPTEMBER 2015

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

31


REST OR CROSS

TRAIN


1

Speed Clinic or Medium run
5K to 7K

2


EASY

5K, 6K, 7K

3

GIBBONS PARK
6PM TEMPO
6K, 8K, 10K


4


OFF

5


EASY

4K, 5K, 6K

6


GIBBONS PARK
8AM

12K, 14K, 16K



32K
39K
46K


7


REST OR CROSS

TRAIN


8

Medium run
5K, 6K or 7K

9


EASY

3K, 4K, 5K

10

GIBBONS PARK
6PM TEMPO
4K, 5K, 6K

11


OFF

12

EASY

3K, 4K, 5K

13

SPRINGBANK ½

MARATHON
8AM

21K



36K
40K
45K


14



15



16



17


18


19


20

PORT STANLEY #3

20K, 22K, 26K



21


22


23


24


25



26


27





SPRINGBANK ROAD RACES – Everyone is encourage to run the Half marathon on September 13th

Port Stanley #3- everyone is welcome! Pick your distance- come out and run the distance of your choice and join the group for the remainder of September and early October.

There are many races in October such as the Columbus, Detroit, Toronto, and Grand Rapids Half Marathons

*For a schedule with less mileage, eliminate the Wednesday run.

**As mentioned, after the Springbank Half Marathon, you are welcome to continue training with us and maybe follow Group I mileage of the Marathon Group on Tuesdays, Thursdays and half the mileage on Sundays.

 
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