Weekly Schedules
| Week 30 - Spring Program Training Schedule | ||||||||||
| Color Group | Start Time | Sat Oct 29 | Sun Oct 30 | Mon Oct 31 | Tue Nov 1 | Wed Nov 2 | Thu Nov 3 | Fri Nov 4 | Start Time | Sat Nov 5 |
| Blue | 7:30 AM | |||||||||
| Green | 7:30 AM | |||||||||
| Yellow | 7:30 AM | |||||||||
| Red | 7:30 AM | |||||||||
| Purple | 7:30 AM | |||||||||
| Half | 7:30 AM | OFF/EXPO | 13.1 | |||||||
Color Group Training Pace:
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< 8 min/miles |
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8 to 9 min/miles |
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9 to 10:30 min/miles |
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10:30 to 13:30 min/miles |
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13:30 > min/miles |
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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 do not 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.
