Weekly Schedule

San Antonio Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 1
Sun
Dec 2
Mon
Dec 3
Tue
Dec 4
Wed
Dec 5
Thu
Dec 6
Fri
Dec 7
Note: Monday through Friday run is expressed in minutes.
SA Full 6:30am OFF SAN ANTONIO
San Antonio Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 1
Sun
Dec 2
Mon
Dec 3
Tue
Dec 4
Wed
Dec 5
Thu
Dec 6
Fri
Dec 7
Note: Monday through Friday run is expressed in minutes.
SA Half 6:30am OFF SAN ANTONIO
Austin Training Schedule - Week 16
Color GroupStart
Time
Sat
Dec 8
Sun
Dec 9
Mon
Dec 10
Tue
Dec 11
Wed
Dec 12
Thu
Dec 13
Fri
Dec 14
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 GroupStart
Time
Sat
Dec 8
Sun
Dec 9
Mon
Dec 10
Tue
Dec 11
Wed
Dec 12
Thu
Dec 13
Fri
Dec 14
Note: Monday through Friday run is expressed in minutes.
Austin Half 7:00am 9 MILES OFF OFF 30/e OFF 30/tempo OFF
USA FIT Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
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 GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
USAF Half 7:00am OFF OFF OFF
Chicago Training Schedule - Week 18
Color GroupStart
Time
Sat
Oct 6
Sun
Oct 7
Mon
Oct 8
Tue
Oct 9
Wed
Oct 10
Thu
Oct 11
Fri
Oct 12
Note: Monday through Friday run is expressed in minutes.
Chicago 6:30am OFF CHICAGO
MCM Training Schedule - Week 21
Color GroupStart
Time
Sat
Oct 27
Sun
Oct 28
Mon
Oct 29
Tue
Oct 30
Wed
Oct 31
Thu
Nov 1
Fri
Nov 2
Note: Monday through Friday run is expressed in minutes.
MCM 6:30am OFF MCM OFF 
NYC Training Schedule - Week 22
Color GroupStart
Time
Sat
Nov 3
Sun
Nov 4
Mon
Nov 5
Tue
Nov 6
Wed
Nov 7
Thu
Nov 8
Fri
Nov 9
Note: Monday through Friday run is expressed in minutes.
NYC 6:30am OFF NYC
Dallas BCS Training Schedule - Week 27
Color GroupStart
Time
Sat
Dec 8
Sun
Dec 9
Mon
Dec 10
Tue
Dec 11
Wed
Dec 12
Thu
Dec 13
Fri
Dec 14
Note: Monday through Friday run is expressed in minutes.
Dallas BCS 6:30am OFF DALLAS/BCS

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.