Weekly Schedule

San Antonio Training Schedule - Week 20
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 18 MILES OFF OFF 30/e OFF 35/tempo OFF 6:30am 16 MILES
San Antonio Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Half 6:30am 9 MILES OFF OFF 30/e OFF 35/tempo OFF 6:30am 7 MILES
Dallas BCS Training Schedule - Week 20
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 18 MILES OFF OFF 30/e OFF 35/tempo OFF 6:30am 16 MILES
Chicago Training Schedule - Week 18
Color GroupStart
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Start
Time
Sat
Oct 14
Note: Monday through Friday run is expressed in minutes.
Full 6:30am CHICAGO OFF OFF 6:30am  
MCM Training Schedule - Week 20
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Full 6:30am MCM OFF  30/e  30/e  OFF  20/e  OFF  6:30am  
NYC Training Schedule - Week 20
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 10 MILES OFF  30/e 3x800m/3min rest OFF 35/tempo OFF 6:30am 8 MILES
Austin Full Training Schedule - Week 9
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Full 7:00am 8 MILES OFF 40/e 40/hill   OFF 35/tempo OFF 7:00am 9 MILES
Austin Half Training Schedule - Week 9
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Half 7:00am 5 MILES OFF 40/e 40/hill   OFF 35/tempo OFF 7:00am 7 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.