2017 Sixteen-Week Marathon Plan



Upcoming Workouts – please click on the specific workout for details.  Sign into Meetup to RSVP.    Please Note:  The scheduled workouts can change.  Check regularly




The Buffalo Chips meet for group workouts on Tuesday nights, Saturday mornings and Sunday mornings, with each workout focused on a different aspect of your running.  The workouts are open to all members, but you are welcome to check them out a couple of times before joining the club.  Tuesday Night Speed Workout is our largest group workout and usually the best option for meeting the members of the club.


Location: 251 Commerce Circle (Near REI and Costco)

When: Every week, rain or shine.  Major holidays excluded. Announcements start at 5:45 and we start running immediately after announcements.

What to Bring: Water bottle, Reflective Gear

What to Expect:  See below for pace groups.  All abilities welcome.  There is usually a walking group, too.

Tuesday Night Workout groups based on estimated 5K pace times:
RED GROUP – Less than 7:00 per mile
WHITE GROUP – 7:00 – 8:30 per mile
BLUE GROUP – 8:30 – 10:00 per mile
EAGLES GROUP – 10:00-12:00 per mile and above


 Words-From-The-Wise Marathon Fueling and Tips!!

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Maps to Places We Run
CSUS Aquatic Center (Off Hazel Ave north of US 50)
Panera (901 Howe Ave)
Bella Bru (5038 Fair Oaks Blvd, Carmichael)
Nimbus Fish Hatchery (Gold Country Blvd off Hazel Ave)
Starbucks (2095 Gold Centre Lane)
Folsom Bike and Grind (7610 Folsom Auburn Road)
Big Lots (8700 La Riviera Drive)
Tuesday Night Speedwork (Boy Scouts Office at 251 Commerce Circle)
La Bou Bakery and Cafe in Land Park
Promontory Park (2700 Alexandra Drive)
Cooper’s Coffee House (189 Blue Ravine Road, Folsom, CA)
Starbucks Greenhaven Pocket(7600 Greenhaven Dr Sacramento, CA)

Guide to Paces:

Terms Description  
Recovery Very, very easy.  
Easy-medium Comfortable run depending on how you feel. Conversational  
Steady Fairly hard, yet controlled.  About 30 sec slower than gmp.  
Tempo A tempo run should be done at your 10 mile to half-marathon pace. It should be challenging, but not exhausting.  
Strides running hard for short repetitions.  This is quick, but in relaxed form.  Strides help with leg turn over, form and power  
Progression Run Just like it sounds.  Start easy and progressively get faster  
Goal Marathon Pace Your pace per mile that you know (or hope) to a run in a marathon  









Progression run example –  Start easy, get steady, finish last 2 miles a little faster than gmp.  (Example for a gmp of 8:00 – 3-4 miles at 9:00+, 3 miles at 8:35-30′s, 3 miles at 8:20-8:15′s, 2 miles at 8:00′s, 1-2 miles to finish at 7:50-7:55 or so…

Chips Target Races 2017:

Date Title Description Info/Registration
  Race for Justice Valentine 5 miler (Buzz Oates RunSac series #2)
  Shamrock’n 1/2 (Buzz Oates RunSac series #3)
  Sac Town 10 miler (PA-USATF event)(RunSac#4)
  Boston Marathon
  Parkway Half Marathon (RunSac series #6)
  Buzz Oates No Excuses 5K  (RunSac series #8)
  Fab 40s 5K (RunSac series #9)







Other local running race sites:
Capital Road Race Management
Sacramento Running
Running in the USA
Ultra Signup
Run 100s