Training Schedule
Coach Darren
Coach Darren Middlesworth is our pack leader. His impressive résumé includes the following:
- San Francisco State University; Master of Arts, kinesiology, TP
- University of California, Davis; Bachelor of Science, exercise physiology
- National Association of Sports Medicine; certified personal trainer (NASM, CPT)
- National Association of Sports Medicine; integrated flexibility trainer (NASM, IFT)
Personal Fitness Trainer: 15 Years
- The Sports Club LA, San Francisco
- Pinnacle Fitness, San Francisco
- Club One, San Francisco
- Davis Athletic Club, Davis
Strength and Conditioning Coach: Five Years
- San Francisco State University, men's and women's varsity soccer
- San Francisco Bay Seals, San Francisco
Professional Soccer: Seven Years
- San Francisco Bay Seals, San Francisco
- North Bay Breakers, Santa Rosa
- Werder Bremen, Germany
If you have questions about the training, send Coach Darren an e-mail at darren@razorfit.com.
PETA PACK 1/2 Marathon Training 2010
Starting Day: Sunday, Jan 3rd Meet and Greet Fun Run
WEEK ONE: Mon Jan 4 – Sun Jan 10
| Level | Mon Jan 4 | Tue Jan 5 | Wed Jan 6 | Thurs Jan 7 | Fri Jan 8 | Sat Jan 9 | Sun Jan 10 |
| Beg | Rest or Yoga | Run/Walk 2 miles | X-Train 30 min | Run/Walk 2 miles | X-Train 30 min | Rest | Run/Walk 3 miles |
| Int | Rest or Yoga | Easy Run 3 miles | X-Train 30 min | Easy Run 3 miles | X-Train 30 min | Rest | Long Run 4 miles |
| Adv | Rest or Yoga | Easy Run 4 miles | X-Train 30 min | Easy Run 4 miles | X-Train 30 min | Rest | Long Run 5 miles |
- Easy Run: Comfortable pace, able to hold a light conversation
- Tempo Run: 3 Phase run - ½ Easy Tempo, ¼ Medium Tempo, ¼ Faster Tempo
- X-Train: Yoga , Bike(spin), Elliptical, Swim, Light Weight Circuit Training, Kick Boxing
- Rest /Stretch: A day of total Rest or a light Yoga /Stretch Workout
WEEK TWO: Mon Jan 11 – Sun Jan 17
| Level | Mon Jan 11 | Tue Jan 12 | Wed Jan 13 | Thurs Jan 14 | Fri Jan 15 | Sat Jan 16 | Sun Jan 17 |
| Beg | Rest or Yoga | Run/Walk 2 miles | X-Train 30 min | Run/Walk 2 miles | X-Train 30 min | Rest | Run/Walk 4 miles |
| Int | Rest or Yoga | Easy Run 3 miles | X-Train 40 min | Easy Run 3 miles | X-Train 40 min | Rest | Long Run 5 miles |
| Adv | Rest or Yoga | Easy Run 4 miles | X-Train 40 min | Easy Run 4 miles | X-Train 40 min | Rest | Long Run 6 miles |
WEEK THREE: Mon Jan 18 – Sun Jan 24
| Level | Mon Jan 18 | Tue Jan 19 | Wed Jan 20 | Thurs Jan 21 | Fri Jan 22 | Sat Jan 23 | Sun Jan 24 |
| Beg | Rest or Yoga | Run/Walk 3 miles | X-Train 35 min | Run/Walk 3 miles | X-Train 35 min | Rest | Run/Walk 5 miles |
| Int | Rest or Yoga | Easy Run 4 miles | X-Train 45 min | Easy Run 4 miles | X-Train 45 min | Rest | Long Run 6 miles |
| Adv | Rest or Yoga | Easy Run 5 miles | X-Train 50 min | Easy Run 5 miles | X-Train 50 min | Rest | Long Run 7 miles |
WEEK FOUR: Mon Jan 25 – Sun Jan 31
| Level | Mon Jan 25 | Tue Jan 26 | Wed Jan 27 | Thurs Jan 28 | Fri Jan 29 | Sat Jan 30 | Sun Jan 31 |
| Beg | Rest or Yoga | Run/Walk 3 miles | X-Train 40 min | Run/Walk 3 miles | X-Train 40 min | Rest | Run/Walk 4 miles |
| Int | Rest or Yoga | Easy Run 4 miles | X-Train 45 min | Easy Run 4 miles | X-Train 45 min | Rest | Long Run 5 miles |
| Adv | Rest or Yoga | Easy Run 5 miles | X-Train 50 min | Easy Run 5 miles | X-Train 50 min | Rest | Long Run 6 miles |
WEEK FIVE: Mon Feb 1 – Sun Feb 7
| Level | Mon Feb 1 | Tue Feb 2 | Wed Feb 3 | Thurs Feb 4 | Fri Feb 5 | Sat Feb 6 | Sun Feb 7 |
| Beg | Rest or Yoga | Run/Walk 3 miles | X-Train 40 min | Run/Walk 4 miles | X-Train 40 min | Rest | Run/Walk 7 miles |
| Int | Rest or Yoga | Easy Run 4 miles | X-Train 45 min | Tempo Run 5 miles | X-Train 45 min | Rest | Long Run 8 miles |
| Adv | Rest or Yoga | Easy Run 5 miles | X-Train 50 min | Tempo Run 6 miles | X-Train 50 min | Rest | Long Run 9 miles |
WEEK SIX: Mon Feb 8 – Sun Feb 14
| Level | Mon Feb 8 | Tue Feb 9 | Wed Feb 10 | Thurs Feb 11 | Fri Feb 12 | Sat Feb 13 | Sun Feb 14 |
| Beg | Rest or Yoga | Run/Walk 4 miles | X-Train 40 min | Run/Walk 4 miles | X-Train 40 min | Rest | Run/Walk 8 miles |
| Int | Rest or Yoga | Easy Run 5 miles | X-Train 45 min | Tempo Run 5 miles | X-Train 45 min | Rest | Long Run 9 miles |
| Adv | Rest or Yoga | Easy Run 6 miles | X-Train 50 min | Tempo Run 6 miles | X-Train 50 min | Rest | Long Run 10 miles |
WEEK SEVEN: Mon Feb 15 – Sun Feb 21
| Level | Mon Feb 15 | Tue Feb 16 | Wed Feb 17 | Thurs Feb 18 | Fri Feb 19 | Sat Feb 20 | Sun Feb 21 |
| Beg | Rest or Yoga | Run/Walk 4 miles | X-Train 40 min | Run/Walk 4 miles | X-Train 40 min | Rest | Run/Walk 9 miles |
| Int | Rest or Yoga | Easy Run 5 miles | X-Train 45 min | Tempo Run 5 miles | X-Train 45 min | Rest | Long Run 10 miles |
| Adv | Rest or Yoga | Easy Run 6 miles | X-Train 50 min | Tempo Run 6 miles | X-Train 50 min | Rest | Long Run 11 miles |
WEEK EIGHT: Mon Feb 22 – Sun Feb 28
| Level | Mon Feb 22 | Tue Feb 23 | Wed Feb 24 | Thurs Feb 25 | Fri Feb 26 | Sat Feb 27 | Sun Feb 28 |
| Beg | Rest or Yoga | Run/Walk 4 miles | X-Train 45 min | Run/Walk 4 miles | X-Train 45 min | Rest | Run/Walk 5 miles |
| Int | Rest or Yoga | Easy Run 5 miles | X-Train 50 min | Tempo Run 5 miles | X-Train 50 min | Rest | Long Run 6 miles |
| Adv | Rest or Yoga | Easy Run 6 miles | X-Train 55 min | Tempo Run 6 miles | X-Train 55 min | Rest | Long Run 7 miles |
WEEK NINE: Mon Mar 1 – Sun Mar 7
| Level | Mon Mar 1 | Tue Mar 2 | Wed Mar 3 | Thurs Mar 4 | Fri Mar 5 | Sat Mar 6 | Sun Mar 7 |
| Beg | Rest or Yoga | Run/Walk 5 miles | X-Train 50 min | Run/Walk 5 miles | X-Train 50 min | Rest | Run/Walk 10 miles |
| Int | Rest or Yoga | Easy Run 6 miles | X-Train 60 min | Tempo Run 6 miles | X-Train 60 min | Rest | Long Run 11 miles |
| Adv | Rest or Yoga | Easy Run 7 miles | X-Train 60 min | Tempo Run 7 miles | X-Train 60 min | Rest | Long Run 12 miles |
WEEK TEN: Mon Mar 8 – Sun Mar 14
| Level | Mon Mar 8 | Tue Mar 9 | Wed Mar 10 | Thurs Mar 11 | Fri Mar 12 | Sat Mar 13 | Sun Mar 14 |
| Beg | Rest or Yoga | Run/Walk 5 miles | X-Train 50 min | Run/Walk 5 miles | X-Train 50 min | Rest | Run/Walk 11 miles |
| Int | Rest or Yoga | Easy Run 6 miles | X-Train 60 min | Tempo Run 6 miles | X-Train 60 min | Rest | Long Run 12 miles |
| Adv | Rest or Yoga | Easy Run 7 miles | X-Train 60 min | Tempo Run 7 miles | X-Train 60 min | Rest | Long Run 13 miles |
WEEK ELEVEN: Mon Mar 15 – Sun Mar 21
| Level | Mon Mar 15 | Tue Mar 16 | Wed Mar 17 | Thurs Mar 18 | Fri Mar 19 | Sat Mar 20 | Sun Mar 21 |
| Beg | Rest or Yoga | Run/Walk 4 miles | X-Train 30 min | Run/Walk 4 miles | X-Train 30 min | Rest | Run/Walk 4 miles |
| Int | Rest or Yoga | Easy Run 5 miles | X-Train 40 min | Easy Run 5 miles | X-Train 40 min | Rest | Long Run 5 miles |
| Adv | Rest or Yoga | Easy Run 6 miles | X-Train 40 min | Easy Run 6 miles | X-Train 40 min | Rest | Long Run 6 miles |
WEEK TWELVE: Mon Mar 22 – Sun Mar 28*** RACE DAY ***
| Level | Mon Mar 22 | Tue Mar 23 | Wed Mar 24 | Thurs Mar 25 | Fri Mar 26 | Sat Mar 27 | Sun Mar 28 |
| Beg | X-Train 30 min | Run/Walk 3 miles | X-Train 30 min | Run/Walk 3 miles | Rest | 10 min Jog/walk Stretch | RACE DAY |
| Int | X-Train 30 min | Tempo Run 3 miles | X-Train 30 min | Easy Run 3 miles | Rest | 10 min Jog/walk Stretch | RACE DAY |
| Adv | X-Train 30 min | Tempo Run 3 miles | X-Train 30 min | Easy Run 3 miles | Rest | 10 min Jog/walk Stretch | RACE DAY |