This weekend, we step up the training, and increase the mileage for you to choose from (2 to 14 miles).

Have you printed your training plan yet? We suggest you print this out and place it in a visible location, such as your refrigerator or office desk. This, and every weekend, our post run refreshments and snacks will be provided by Safeway. We also have Pop Chips providing a variety of snack flavors.

COURSE MAPS

Click here for 2, 4, 6, 10, 14 mile course maps for Saturday, July 11th.
Click here for the 4 mile course map for Sunday, June 12th.
Click here for the 6 mile course map for Sunday, June 12th.
Click here for the 10 mile course map for Sunday, June 12th.

COACHING TIP : Training Techniques and Pacing Strategies

Learn strategies to pace yourself and finish your runs strongly. Learn the difference between aerobic threshold (AT) paced runs (VERY EASY, conversational pace runs with Nike Run Club) and marathon goal pace (MP) runs (slightly faster pace than AT for a small portion of your conversational pace).

Toss out that bad habit of starting out too fast and finishing with major fatigue. Run smart and finish with success. Practice these techniques in the early weeks and they will become your consistent running style.

FREQUENT RUNNER PROGRAM

EVERYONE attending will fill out a waiver and receive a Frequent Runners Card. If you have already received your Frequent Runner Card make sure to bring it with you each and every week. You can only have ONE card to collect all your swooshes. If you lose your card you will have to start over. With the Frequent Runner Card you will collect the following swooshes:

10: Attend a training run

7: Trial Nike footwear

4: Trial the Nike+ system, either the Sport Kit or the new Sport Band (launching in July!)
You can Fast Track thru if you are an active nikeplus.com user. Starting July 18th: 1) Print the page that shows you have logged a minimum of 25 miles on nikeplus; 2) Show to the Nike table at the Product Trial Stati+on; 3) Get all (4) Swooshes+.+

2: Mystery Swooshes

1: Create and share a Nike+ Mini; Starting July 18th: 1) Print the page that shows your unique nikeplus mini; 2) Show to the Nike+ table at the Product Trial Station; 3) Get your Swoosh

1 - Create or Join a Nike+ Challenge; Starting July 18th: 1) Print the page that shows you are a part of a nikeplus challenge; 2) Show to the Nike+ table at the Product Trial Station; 3) Get your Swoosh

Collect 20 Swooshes and earn the opportunity to purchase a race registration to the SOLD OUT 2009 Nike Women’s Marathon

Complete your card (all 25 Swooshes) and gain access to the Start Line Frequent Runners Lounge, featuring private bag check, private stretching, pre-race snacks and race day amenities.

GET THE INSIDE SCOOP

On facebook? Become friends with Jane Runner!