USA FIT Marathon
| Austin Training Schedule - Week 26 | ||||||||||
| Color Group | Start Time | Sat Feb 16 | Sun Feb 17 | Mon Feb 18 | Tue Feb 19 | Wed Feb 20 | Thu Feb 21 | Fri Feb 22 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Austin Full | 7:00am | OFF | AUSTIN | |||||||
| Austin Half Training Schedule - Week 26 | ||||||||||
| Color Group | Start Time | Sat Feb 16 | Sun Feb 17 | Mon Feb 18 | Tue Feb 19 | Wed Feb 20 | Thu Feb 21 | Fri Feb 22 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Austin Half | 7:00am | OFF | HALF MARATHON | |||||||
| USA FIT Marathon Training Schedule - Week 24 | ||||||||||
| Color Group | Start Time | Sat Feb 2 | Sun Feb 3 | Mon Feb 4 | Tue Feb 5 | Wed Feb 6 | Thu Feb 7 | Fri Feb 8 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| USAF Full | 7:00am | OFF | USA FIT | OFF | ||||||
| USA FIT Half Training Schedule - Week 24 | ||||||||||
| Color Group | Start Time | Sat Feb 2 | Sun Feb 3 | Mon Feb 4 | Tue Feb 5 | Wed Feb 6 | Thu Feb 7 | Fri Feb 8 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| USAF Half | 7:00am | OFF | OFF | OFF | ||||||
| Spring Half Training Schedule - Week 10 | ||||||||||
| Color Group | Start Time | Sat Apr 20 | Sun Apr 21 | Mon Apr 22 | Tue Apr 23 | Wed Apr 24 | Thu Apr 25 | Fri Apr 26 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Spring Half | 7:00am | 8 MILES | OFF | 45/e | 4x400m/400m | OFF | 30 easy | OFF | ||
| 10K Training Schedule - Week 8 | ||||||||||
| Color Group | Start Time | Sat Apr 6 | Sun Apr 7 | Mon Apr 8 | Tue Apr 9 | Wed Apr 10 | Thu Apr 11 | Fri Apr 12 | ||
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| 10K | 7:00am | OFF | 10K | |||||||
Color Group Training Pace:
| Austin Full | All paces |
| Austin Half | All paces |
| USAF Full | All paces |
| USAF Half | All Paces |
| Spring Half | All paces |
| 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.