Weekly Schedule

SanAntonio/MosiacTrail-GY Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Note: Monday through Friday run is expressed in minutes.
SA/MT-GY 6:30am 12 MILES OFF 45/e 45/hill OFF 30 easy OFF
SanAntonio/MosiacTrail-ROW Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Note: Monday through Friday run is expressed in minutes.
SA/MT-ROW 6:30am 8 MILES OFF 45/e 45/hill OFF 30 easy OFF
SanAntonio/MosiacTrail Half Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Note: Monday through Friday run is expressed in minutes.
SA/MT Half 6:30am 7 MILES OFF 45/e 45/hill OFF 30 easy OFF
DALLAS-BCS Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Note: Monday through Friday run is expressed in minutes.
Dallas-BCS 6:30am 9 MILES OFF 45/e 45/hill OFF 30 easy OFF
CHICAGO Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
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 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Note: Monday through Friday run is expressed in minutes.
MCM 6:30am 10 MILES OFF  45/e 45/hill   OFF 30/tempo OFF
NYC Training Schedule - Week 10
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Note: Monday through Friday run is expressed in minutes.
NYC 6:30am 10 MILES OFF  45/e 45/hill   OFF 30/tempo OFF
Austin Full-GY Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 24
Sun
Aug 25
Mon
Aug 26
Tue
Aug 27
Wed
Aug 28
Thu
Aug 29
Fri
Aug 30
Note: Monday through Friday run is expressed in minutes.
Austin Full- 6:30am 4 MILES OFF 30/e 30/e OFF 25/e OFF
Austin Full-ROW Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 24
Sun
Aug 25
Mon
Aug 26
Tue
Aug 27
Wed
Aug 28
Thu
Aug 29
Fri
Aug 30
Note: Monday through Friday run is expressed in minutes.
Austin Full- 7:00am 3 MILES OFF 30/e 30/e OFF 25/e OFF
Austin Half Training Schedule - Week 1
Color GroupStart
Time
Sat
Aug 24
Sun
Aug 25
Mon
Aug 26
Tue
Aug 27
Wed
Aug 28
Thu
Aug 29
Fri
Aug 30
Note: Monday through Friday run is expressed in minutes.
Austin Half 7:00am 2 MILES OFF 30/e 30/e OFF 25/e OFF
Spring Half Training Schedule - Week 1
Color GroupStart
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 GroupStart
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.