ECHO 2005 FLYING PIG TRAINING SCHEDULES

1. The three ECHO training schedules are all modifications of Hal Higdon type training  schedules that have been adapted to the races and special runs associated with the Cincinnati Flying Pig marathon. For the specifics of these schedules please check out the originals at www.halhigdon.com.
    

2. The Finisher schedule:
   1. Assumes a starting base mileage of around 20 miles per week
   2. Runs 4 days per week with most long runs on Saturday. Cross training 1-2 days per week suggested.
   3. Max weekly mileage of 40 miles with one 20 mile long run.
   4. Main goal for the marathon is finishing rather than a particularly aggressive time goal.
       
3. The Qualifier schedule:
   1. Assumes a starting base mileage of around 30 miles per week
   2. Runs 5 days per week with long runs mostly on Saturday. Follows more closely the Hal Higdon schedule than the other two. (long pace runs done day before long runs)
   3. Max weekly mileage of 50 miles with two 20 mile long runs.  
   4. Main goal for the marathon is a specific time goal.
   5. Higher risk of overuse injury than Finishers schedule.
       
4. The Bonk Buster schedule:
   1. Assumes a starting base mileage of around 40 miles per week
   2. Runs 6 days per week with long runs mostly on Sunday. Individual runs during weekdays are sometimes shorter than some of the Qualifiers schedule runs (particularly on pace runs)
   3. Max weekly mileage of 60 miles with five 20-22 mile long runs.
   4. Much more specific “speed work” than the other two schedules.
   5. Main goal of the marathon is a specific time goal.
   6. Higher risk of overuse injury than either of the other two schedules.
   7. Primarily designed for those running from the Nash house during the week
       
5. Special ECHO dates on the training schedule.
   1. ECHO 5^th Anniversary Run (Joe’s Jog) – Saturday Jan 15^th. Starts at 7:30ish from Meters and Miles, 317 Monmouth, Newport, KY. Run distance 3.7 up to 12+ miles.
   2. Third annual ECHO “Meat O’ Pig” Run – Saturday March 5^th. Starts around sunrise, from Sawyer Point parking lot. Run distance either 13.5 miles OR 17.2 miles.
   3. Second annual ECHO “Catch Me If You Can” race. Saturday March 19^th. Lunken Airport. Five mile “fun” race to get some speed work in a somewhat competitive atmosphere. A highlight of the training schedule.
   4. Fourth annual ECHO  “Last Long Run on the Course” run. Saturday April 9^th. Starts around sunrise, from Sawyer Point parking lot. Run 20 miles.