Weekly Schedules
| Week 2 - Spring Half Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 6:30AM | 7 MILES | OFF | 35/e | 45/hill | Off or Cross Train | 35/e | OFF | 7:00 AM | 8 MILES |
| Yellow | 6:30AM | 7 MILES | OFF | 35/e | 40/hill | Off or Cross Train | 35/e | OFF | 7:00 AM | 8 MILES |
| Red | 6:30AM | 7 MILES | OFF | 30/e | 40/hill | Off or Cross Train | 30/e | OFF | 7:00 AM | 8 MILES |
| Purple | 6:15AM | 4 Miles | OFF | 30/e | 40/e or Hill | Off or Cross Train | 30/e | OFF | 7:00 AM | 7 MILES |
| Week 2 - Spring Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 6:30AM | 7 MILES | OFF | 35/e | 45/hill | Off or Cross Train | 35/e | OFF | 7:00 AM | 8 MILES |
| Yellow | 6:30AM | 7 MILES | OFF | 35/e | 40/hill | Off or Cross Train | 35/e | OFF | 7:00 AM | 8 MILES |
| Red | 6:30AM | 7 MILES | OFF | 30/e | 40/hill | Off or Cross Train | 30/e | OFF | 7:00 AM | 8 MILES |
| Purple | 6:15AM | 6 MILES | OFF | 30/e | 40/e or Hill | Off or Cross Train | 30/e | OFF | 7:00 AM | 7 MILES |
| Week 2 - Spring Walk to Run 5K Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Yellow | 7:00 AM | 5min WU, 6(2minx1min), 5 min CD | OFF | 30 | 5min WU, 6(2minx1min), 5 min CD | OFF | 5min WU, 6(2minx1min), 5 min CD | OFF | 7:00 AM | 5min WU, 5(3minx2min), 5 min CD |
| Red | 7:00 AM | 5min WU, 6(2minx1min), 5 min CD | OFF | 25 | 5min WU, 6(2minx1min), 5 min CD | OFF | 5min WU, 6(2minx1min), 5 min CD | OFF | 7:00 AM | 5min WU, 4(3minx2min), 5 min CD |
| Purple | 7:00 AM | 5min WU, 5(2minx1min), 5 min CD | OFF | 20 | 5min WU, 5(2minx1min), 5 min CD | OFF | 5min WU, 5(2minx1min), 5 min CD | OFF | 7:00 AM | 5min WU, 3(3minx2min), 5 min CD |
| Week 2 - Spring ATP Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Week 2 - Stay Fit Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 7:00 AM | Hill Circuits, 4(2:00 hill+4:00 jog) | OFF | 35 min Easy | 3(2:00 hard x1:00 jog) | OFF | 3 mile Tempo | OFF | 7:00 AM | Hill Circuits, 4(2:00 hill+4:00 jog) |
| Yellow | 7:00 AM | Hill Circuits, 4(2:00 hill+4:00 jog) | OFF | 30 min Easy | 3(2:00 hard x1:00 jog) | OFF | 3 mile Tempo | OFF | 7:00 AM | Hill Circuits, 4(2:00 hill+4:00 jog) |
| Red | 7:00 AM | Hill Circuits, 4(2:00 hill+4:00 jog) | OFF | 25 min Easy | 3(2:00 hard x1:00 jog) | OFF | 3 mile Tempo | OFF | 7:00 AM | Hill Circuits, 4(2:00 hill+4:00 jog) |
| Purple | 7:00 AM | Hill Circuits, 3(2:00 hill+4:00 jog) | OFF | 20 min Easy | 2(2:00 hard x1:00 jog) | OFF | 2.5 mile Tempo | OFF | 7:00 AM | Hill Circuits, 3(2:00 hill+4:00 jog) |
| Week 31 - Austin Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 6:00 | 10 MILES | OFF/CROSS | 45/easy | 45/easy | OFF/CROSS | 45/tempo | OFF | 6:00 | 8 MILES |
| Yellow | 6:00 | 10 MILES | OFF/CROSS | 40/easy | 40/easy | OFF/CROSS | 40/tempo | OFF | 6:00 | 8 MILES |
| Red | 6:00 | 10 MILES | OFF/CROSS | 40/easy | 40/easy | OFF/CROSS | 40/tempo | OFF | 6:00 | 8 MILES |
| Purple | 5:30 | 10 MILES | OFF/CROSS | 40/easy | 40/easy | OFF/CROSS | 40/tempo | OFF | 5:30 | 8 MILES |
| Week 31 - Austin Half Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 6:30 | 6 MILES/LSD | OFF | 30/E | 25/E | XT/OFF | 25/E | OFF | SLEEP IN | OFF |
| Yellow | 6:30 | 6 MILES/LSD | OFF | 30/E | 25/E | XT/OFF | 25/E | OFF | SLEEP IN | OFF |
| Red | 6:30 | 6 MILES/LSD | OFF | 25/E | 20E | XT/OFF | 20/E | OFF | SLEEP IN | OFF |
| Week 30 - USA Fit Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Jan 28 | Sun Jan 29 | Mon Jan 30 | Tue Jan 31 | Wed Feb 1 | Thu Feb 2 | Fri Feb 3 | Start Time | Sat Feb 4 |
| Green | 7:00 AM | OFF | MARATHON | SLEEP IN |   | |||||
| Yellow | 7:00 AM | OFF | MARATHON | SLEEP IN |   | |||||
| Red | 7:00 AM | OFF | MARATHON | SLEEP IN |   | |||||
| Purple | 7:00 AM | OFF | MARATHON | SLEEP IN |   | |||||
| Week 29 - USA Fit Half Training Schedule | ||||||||||
| Color Group | Start Time | Sat Jan 21 | Sun Jan 22 | Mon Jan 23 | Tue Jan 24 | Wed Jan 25 | Thu Jan 26 | Fri Jan 27 | Start Time | Sat Jan 28 |
| Green | SLEEP IN | OFF | Half-Marathon | 20/W | 20/W | XT/OFF | 20/W | OFF | SLEEP IN |   |
| Yellow | SLEEP IN | OFF | Half-Marathon | 20/W | 20/W | XT/OFF | 20/W | OFF | SLEEP IN |   |
| Red | SLEEP IN | OFF | Half-Marathon | 20/W | 20/W | XT/OFF | 20/W | OFF | SLEEP IN |   |
| Week 31 - Woodlands Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 6:00 | 10 MILES | OFF/CROSS | 45/easy | 45/easy | OFF/CROSS | 45/tempo | OFF | 5:00 | 21 MILES |
| Yellow | 6:00 | 10 MILES | OFF/CROSS | 40/easy | 40/easy | OFF/CROSS | 40/tempo | OFF | 5:00 | 21 MILES |
| Red | 6:00 | 10 MILES | OFF/CROSS | 40/easy | 40/easy | OFF/CROSS | 40/tempo | OFF | 5:00 | 21 MILES |
| Purple | 5:30 | 10 MILES | OFF/CROSS | 40/easy | 40/easy | OFF/CROSS | 40/tempo | OFF | 5:00 | 21 MILES |
| Week 31 - Woodlands Half Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Green | 0.25 | 10 MILES/LSD | OFF | 40/E | 8X4:00/2:00 Recovery | XT/OFF | 35/E | OFF | 6:15 | 8 MILES/LSD |
| Yellow | 0.25 | 10 MILES/LSD | OFF | 35/E | 8X4:00/2:00 Recovery | XT/OFF | 35/E | OFF | 6:15 | 8 MILES/LSD |
| Red | 0.25 | 10 MILES/LSD | OFF | 35/E | 8X4:00/2:00 Recovery | XT/OFF | 30/E | OFF | 6:15 | 8 MILES/LSD |
| Week 2 - Spring PRx Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Week 2 - Spring Purple Group (13:45 pac Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
Color Group Training Pace:
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8 to 9 min/mile |
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< 9 min/mile |
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9 to 10 min/mile |
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10 + min/mile |
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10 to 11 min/mile |
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Walkers |
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> 11 min/mile |
Important: 5k trial run will determine your pace group.
How to determine What's hard or easy?
Hard workouts: long slow runs and fast short runs
Easy workouts: slow short runs and rest days
A slow run is typically 80% or less of a persons current race pace for a given distance.
GlossarySpeed 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.
TempoAfter 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.
HillworkHills 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.