If you’ve never run a half-marathon—or if you’re a veteran and trying to improve your time—the City to the Sea race organizers are offering a one-of-a-kind way to train smart and improve your running: a 10-week personalized coaching plan from the head running coach at Cuesta College, Brian Locher.
The Details
Beginning Monday, August 1st, Coach Locher will be meeting with training program participants at the Cal Poly track from 5:00 – 6:30 p.m.
In addition to the day’s run, each session will guide runners through the week’s training plan, with specific instructions on how to execute each workout and run appropriately.
Additionally, Coach Locher will take you through strengthening exercises designed specifically for long-distance running. You will also learn about nutrition for racing, injury prevention, and how to troubleshoot injuries.
Training Plan Sponsors |
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Email Support to Keep You Inspired throughout the Week
In addition to the in-person training sessions, you will receive weekly emails from Coach Locher, advising you on your workouts and pace. Your “tip of the week” will increase your running knowledge and prepare you for race day.
Sign up today!
Sign up for this excellent training program that will prepare you physically and mentally for the City to the Sea race.
Fee: $100.00, payable upfront. Includes coaching for ten, 1.5 hour sessions with Coach Locher. Fee includes $15.00 off of your race entry for the City to the Sea Half Marathon.
Sign-Up instructions:
To sign up for the training program, fill out the form below. All participants must register for the training program by July 22nd. A minimum of 10 runners will be required in order for the training program to take place. If not enough runners register by the cut-off date, your money will be refunded in full.
The 10-Week Plan
This ten week plan is a general outline for a typical half marathon plan.Participants in the training program will receive a plan personalized based on their goal, history and specific needs, in addition to in-person coaching.
| Week | Sun | Mon – RJ | Tues – WO | Wed | Thurs – ER | Fri | Sat – LR |
| 1 | 30 min run + drills | Hilly Run | 35 Min | 45 Min | |||
| 2 | 30 Min run + drills | Steady State | 40 Min | 55 Min | |||
| 3 | 35 Min run + drills | Hilly Run | 40 Min | 1:05 Hour | |||
| 4 | 35 Min run + drills | Steady State | 45 Min | 1:15 Hour | |||
| 5 | 40 Min run + drills | Hilly Run | 45 Min | 1:25 Hour | |||
| 6 | 40 Min run + drills | Steady State | 50 Min | 1:35 Hour | |||
| 7 | 35 Min run + drills | Hilly Run | 50 Min | 1:45 Hour | |||
| 8 | 35 Min run + drills | Vo2 Max | 45 Min | 1:30 Hour | |||
| 9 | 30 Min run + drills | Vo2 Max | 40 Min | 1:15 Hour | |||
| 10 | 30 Min run + drills | Vo2 Max | 35 Min | 1 Hour | |||
| 11 | City2Sea |
ER = Easy Run, WO = Workout, RJ = Recovery Jog, LR = Long Run
*Chart based on an individual with a half marathon (13.1 mile) goal of two hours.
