Weekly Schedule

Chicago Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 35min/e 45min/hill OFF 35min/e OFF
Marine Corp Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 45min/hill OFF 35min/e OFF
NYC Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 45min/hill OFF 35min/e OFF
Ft. Worth Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 45min/hill OFF 35min/e OFF
Team Fit - Chicago Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 12 MILES OFF 35min/e 45min/hill OFF 4 miles (1 easy, 1 mod, 1 hard, 1 easy) OFF
Team Fit - MCM Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 45min/hill OFF 4 miles (1 easy, 1 mod, 1 hard, 1 easy) OFF
Team Fit - NYC Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 45min/hill OFF 4 miles (1 easy, 1 mod, 1 hard, 1 easy) OFF
Team Fit - Ft. Worth Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 45min/hill OFF 4 miles (1 easy, 1 mod, 1 hard, 1 easy) OFF
Fall Half Training Schedule - Week 11
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 8 MILES OFF 40min/e 45min/hill OFF 35min/e OFF
Winter Full Training Schedule - Week 3
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Green TBD 6 MILES OFF 45/e 60/hill OFF 45/e OFF
Yellow/Red TBD 4 MILES OFF 35/e 50/hill OFF 35/e OFF
Purple TBD 4 MILES OFF 30/e 45/hill OFF 30/e OFF
Winter Half Training Schedule - Week 3
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Purple TBD 3 MILES OFF 35/e 25/hill OFF 35/e OFF
Green/Yell TBD 3 MILES OFF 35/e 25/hill OFF 35/e OFF
Red TBD 3 MILES OFF 35/e 25/hill OFF 35/e OFF
5/1 TBD 3 MILES OFF 35/e 25/hill OFF 35/e OFF
Winter Team Fit Training Schedule - Week 3
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 5 MILES OFF 35min/e 60/hill OFF 30min/tempo OFF
5k10K Training Schedule - Week 3
Color Group Start
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Note: Monday through Friday run is expressed in minutes.
Pink 7 am 30 OFF 35/e 25/hill OFF 35/e OFF

Color Group Training Pace:

Orange All Paces
Green
Yellow/Red
Purple
Green/Yell
Red
5/1
Pink 5k/10k

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.