Weekly Schedule

San Antonio Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
SA Full 6:30am 8 MILES OFF 45/e 45/hill OFF 30 easy OFF
San Antonio Half Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
SA Half 6:30am 7 MILES OFF 45/e 45/hill OFF 30 easy OFF
Austin Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 25
Sun
Aug 26
Mon
Aug 27
Tue
Aug 28
Wed
Aug 29
Thu
Aug 30
Fri
Aug 31
Note: Monday through Friday run is expressed in minutes.
Austin Full 7:00am 2 MILES OFF 30/e 30/e OFF 25/e OFF
Austin Half Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 25
Sun
Aug 26
Mon
Aug 27
Tue
Aug 28
Wed
Aug 29
Thu
Aug 30
Fri
Aug 31
Note: Monday through Friday run is expressed in minutes.
Austin Half 7:00am 2 MILES OFF 30/e 30/e OFF 25/e OFF
USA FIT Marathon Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
USAF Full 7:00am 10 MILES OFF 35/e 40/hill   OFF 25/tempo OFF
USA FIT Half Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
USAF Half 7:00am 10 MILES 7 MILES 35/e 40/hill   OFF 25/tempo OFF
Chicago Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
Chicago 6:30am 12 MILES OFF 45/e 45/hill OFF 30 easy OFF
MCM Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
MCM 6:30am 9 MILES OFF 35/e 40/hill OFF 35/tempo OFF
NYC Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
NYC 6:30am 10 MILES OFF  45/e 45/hill   OFF 30/tempo OFF
Dallas BCS Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 11
Sun
Aug 12
Mon
Aug 13
Tue
Aug 14
Wed
Aug 15
Thu
Aug 16
Fri
Aug 17
Note: Monday through Friday run is expressed in minutes.
Dallas BCS 6:30am 9 MILES OFF 45/e 45/hill OFF 30 easy OFF

Color Group Training Pace:

SA Full All paces
SA Half All paces
Austin Full All paces
Austin Half All paces
USAF Full All paces
USAF Half All Paces
Chicago All paces
MCM All paces
NYC All paces
Dallas BCS 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.