Weekly Schedule

San Antonio Training Schedule - Week 11
Color GroupStart
Time
Sat
Aug 19
Sun
Aug 20
Mon
Aug 21
Tue
Aug 22
Wed
Aug 23
Thu
Aug 24
Fri
Aug 25
Start
Time
Sat
Aug 26
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 10 MILES OFF 35/e 40/hill OFF 25/tempo OFF 6:30am 11 MILES
San Antonio Half Training Schedule - Week 11
Color GroupStart
Time
Sat
Aug 19
Sun
Aug 20
Mon
Aug 21
Tue
Aug 22
Wed
Aug 23
Thu
Aug 24
Fri
Aug 25
Start
Time
Sat
Aug 26
Note: Monday through Friday run is expressed in minutes.
Half 6:30am 6 MILES OFF 35/e 40/hill OFF 25/tempo OFF 6:30am 7 MILES
Dallas BCS Training Schedule - Week 11
Color GroupStart
Time
Sat
Aug 19
Sun
Aug 20
Mon
Aug 21
Tue
Aug 22
Wed
Aug 23
Thu
Aug 24
Fri
Aug 25
Start
Time
Sat
Aug 26
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 10 MILES OFF 35/e 40/hill OFF 25/tempo OFF 6:30am 11 MILES
Chicago Training Schedule - Week 11
Color GroupStart
Time
Sat
Aug 19
Sun
Aug 20
Mon
Aug 21
Tue
Aug 22
Wed
Aug 23
Thu
Aug 24
Fri
Aug 25
Start
Time
Sat
Aug 26
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 14 MILES OFF 35/e 10x60/60 OFF 25/tempo OFF 6:30am 11 MILES
MCM Training Schedule - Week 11
Color GroupStart
Time
Sat
Aug 19
Sun
Aug 20
Mon
Aug 21
Tue
Aug 22
Wed
Aug 23
Thu
Aug 24
Fri
Aug 25
Start
Time
Sat
Aug 26
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 9 MILES OFF  35/e 40/hill   OFF 35/tempo OFF 6:30am 12 MILES
NYC Training Schedule - Week 11
Color GroupStart
Time
Sat
Aug 19
Sun
Aug 20
Mon
Aug 21
Tue
Aug 22
Wed
Aug 23
Thu
Aug 24
Fri
Aug 25
Start
Time
Sat
Aug 26
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 9 MILES OFF  35/e 40/hill   OFF 35/tempo OFF 6:30am 12 MILES
Austin Full Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 26
Sun
Aug 27
Mon
Aug 28
Tue
Aug 29
Wed
Aug 30
Thu
Aug 31
Fri
Sep 1
Start
Time
Sat
Sep 2
Note: Monday through Friday run is expressed in minutes.
Full 7:00am 2 MILES OFF 30/e 30/e OFF 25/e OFF 7:00am 3 MILES
Austin Half Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 26
Sun
Aug 27
Mon
Aug 28
Tue
Aug 29
Wed
Aug 30
Thu
Aug 31
Fri
Sep 1
Start
Time
Sat
Sep 2
Note: Monday through Friday run is expressed in minutes.
Half 7:00am 2 MILES OFF 30/e 30/e OFF 25/e OFF 7:00am 3 MILES

Color Group Training Pace:

Full All paces
Half All paces

Glossary

Speed Work
“8×30-30” means “30 seconds fast, 30 seconds slow, eight times in a row.”

After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don’t slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool-down. Both the number of repeats, and the duration of the fast and slow intervals, will change from week to week.

Tempo
After a warm up for about 5 – 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10-K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.

Easy (e)
A slow run done at a conversational pace.

Hillwork
Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade, about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about 4 hills and increase by 1 a week until you can run 8-12 hills.