Weekly Schedule

San Antonio Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 2
Sun
Dec 3
Mon
Dec 4
Tue
Dec 5
Wed
Dec 6
Thu
Dec 7
Fri
Dec 8
Start
Time
Sat
Dec 9
Note: Monday through Friday run is expressed in minutes.
Full 6:30am OFF SAN ANTONIO  
San Antonio Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 2
Sun
Dec 3
Mon
Dec 4
Tue
Dec 5
Wed
Dec 6
Thu
Dec 7
Fri
Dec 8
Start
Time
Sat
Dec 9
Note: Monday through Friday run is expressed in minutes.
Half 6:30am OFF SAN ANTONIO  
Dallas BCS Training Schedule - Week 27
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Full 6:30am OFF DALLAS/BCS  
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  
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   
NYC Training Schedule - Week 21
Color GroupStart
Time
Sat
Oct 28
Sun
Oct 29
Mon
Oct 30
Tue
Oct 31
Wed
Nov 1
Thu
Nov 2
Fri
Nov 3
Start
Time
Sat
Nov 4
Note: Monday through Friday run is expressed in minutes.
Full 6:30am 8 MILES OFF  OFF 35/e OFF 35/e OFF 6:30am NYC
Austin Full Training Schedule - Week 16
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Full 7:00am 14 MILES OFF OFF 30/e OFF 30/tempo OFF 7:00am 12 MILES
Austin Half Training Schedule - Week 16
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Half 7:00am 9 MILES OFF OFF 30/e OFF 30/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.