USA FIT Marathon
| SanAntonio/MosiacTrail-GY Training Schedule - Week 19 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| SA/MT-GY | 6:30am | 19 MILES | OFF | 30/e | 30/tempo | OFF | 30/e | OFF | ||
| SanAntonio/MosiacTrail-ROW Training Schedule - Week 19 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| SA/MT-ROW | 6:30am | 14 MILES | OFF | 30/e | 30/tempo | OFF | 30/e | OFF | ||
| SanAntonio/MosiacTrail Half Training Schedule - Week 19 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| SA/MT Half | 6:30am | 10 MILES | OFF | 30/e | 30/tempo | OFF | 30/e | OFF | ||
| DALLAS-BCS Training Schedule - Week 19 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Dallas-BCS | 6:30am | 14 MILES | OFF | 30/e | 30/tempo | OFF | 30/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 19 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| MCM | 6:30am | 10 MILES | OFF | 30/e | 35/e | OFF | 35/e | OFF | ||
| NYC Training Schedule - Week 19 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| NYC | 6:30am | 21 MILES | OFF | OFF | 35/e | OFF | 35/tempo | OFF | ||
| Austin Full-GY Training Schedule - Week 9 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Austin Full- | 6:30am | 11 MILES | OFF | 40/e | 40/hill | OFF | 35/tempo | OFF | ||
| Austin Full-ROW Training Schedule - Week 9 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Austin Full- | 7:00am | 9 MILES | OFF | 40/e | 40/hill | OFF | 35/tempo | OFF | ||
| Austin Half Training Schedule - Week 9 | ||||||||||
| Color Group | Start Time | Sat Oct 19 | Sun Oct 20 | Mon Oct 21 | Tue Oct 22 | Wed Oct 23 | Thu Oct 24 | Fri Oct 25 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Austin Half | 7:00am | 5 MILES | OFF | 40/e | 40/hill | OFF | 35/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.