SanAntonio/MosiacTrail-GY Training Schedule - Week 26 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
SA/MT-GY | 6:30am | OFF | SAN ANTONIO |
SanAntonio/MosiacTrail-ROW Training Schedule - Week 26 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
SA/MT-ROW | 6:30am | OFF | SAN ANTONIO |
SanAntonio/MosiacTrail Half Training Schedule - Week 26 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
SA/MT Half | 6:30am | OFF | SAN ANTONIO |
DALLAS-BCS Training Schedule - Week 26 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Dallas-BCS | 6:30am | 8 MILES | OFF | 35/e | 30/e | OFF | 35/e | OFF |
CHICAGO Training Schedule - Week 18 | ||||||||||
Color Group | Start Time | Sat Oct 12 | Sun Oct 13 | Mon Oct 14 | Tue Oct 15 | Wed Oct 16 | Thu Oct 17 | Fri Oct 18 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Chicago | 6:30am | OFF | CHICAGO |
MCM Training Schedule - Week 21 | ||||||||||
Color Group | Start Time | Sat Nov 2 | Sun Nov 3 | Mon Nov 4 | Tue Nov 5 | Wed Nov 6 | Thu Nov 7 | Fri Nov 8 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
MCM | 6:30am | OFF | MCM |
NYC Training Schedule - Week 22 | ||||||||||
Color Group | Start Time | Sat Nov 9 | Sun Nov 10 | Mon Nov 11 | Tue Nov 12 | Wed Nov 13 | Thu Nov 14 | Fri Nov 15 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
NYC | 6:30am | OFF | NYC |
Austin Full-GY Training Schedule - Week 16 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Austin Full- | 6:30am | 17 MILES | OFF | OFF | 30/e | OFF | 30/tempo | OFF |
Austin Full-ROW Training Schedule - Week 16 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Austin Full- | 7:00am | 14 MILES | OFF | OFF | 30/e | OFF | 30/tempo | OFF |
Austin Half Training Schedule - Week 16 | ||||||||||
Color Group | Start Time | Sat Dec 7 | Sun Dec 8 | Mon Dec 9 | Tue Dec 10 | Wed Dec 11 | Thu Dec 12 | Fri Dec 13 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Austin Half | 7:00am | 9 MILES | OFF | OFF | 30/e | OFF | 30/tempo | OFF |
Spring Half Training Schedule - Week 1 | ||||||||||
Color Group | Start Time | Sat Feb 15 | Sun Feb 16 | Mon Feb 17 | Tue Feb 18 | Wed Feb 19 | Thu Feb 20 | Fri Feb 21 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Spring Half | 7:00am | 3 MILES | OFF | 30/e | 30/e | OFF | 25/e | OFF |
Spring 10K Training Schedule - Week 1 | ||||||||||
Color Group | Start Time | Sat Feb 15 | Sun Feb 16 | Mon Feb 17 | Tue Feb 18 | Wed Feb 19 | Thu Feb 20 | Fri Feb 21 | ||
Note: Monday through Friday run is expressed in minutes. | ||||||||||
Spring 10K | 7:00am | 2 miles | OFF | 30/e | 30/e | OFF | 30/e | OFF |
Color Group Training Pace:
SA/MT-GY | All paces |
SA/MT-ROW | All paces |
SA/MT Half | All paces |
Dallas-BCS | All paces |
Chicago | All paces |
MCM | All paces |
NYC | All paces |
Austin Full- | All paces |
Austin Full- | All paces |
Austin Half | All paces |
Spring Half | All paces |
Spring 10K | All paces |
Glossary
Speed Work
"8x30-30" 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.