Weekly Schedule

Chicago Training Schedule - Week 22
Color Group Start
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Note: Monday through Friday run is expressed in minutes.
Orange TBD Chicago/Tyler Chicago/Tyler
Marine Corp Training Schedule - Week 24
Color Group Start
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Note: Monday through Friday run is expressed in minutes.
Orange TBD 8 MILES OFF 35min/e 35/tempo OFF 30min/e OFF
Orange TBD MCM MCM
NYC Training Schedule - Week 26
Color Group Start
Time
Sat
Nov 4
Sun
Nov 5
Mon
Nov 6
Tue
Nov 7
Wed
Nov 8
Thu
Nov 9
Fri
Nov 10
Note: Monday through Friday run is expressed in minutes.
Orange TBD NYC NYC
Ft. Worth Training Schedule - Week 27
Color Group Start
Time
Sat
Nov 11
Sun
Nov 12
Mon
Nov 13
Tue
Nov 14
Wed
Nov 15
Thu
Nov 16
Fri
Nov 17
Note: Monday through Friday run is expressed in minutes.
Orange TBD FTW FTW
Team Fit - Chicago Training Schedule - Week 22
Color Group Start
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Note: Monday through Friday run is expressed in minutes.
Orange TBD Chicago/Tyler Chicago/Tyler
Team Fit - MCM Training Schedule - Week 24
Color Group Start
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Note: Monday through Friday run is expressed in minutes.
Orange TBD MCM MCM
Team Fit - NYC Training Schedule - Week 26
Color Group Start
Time
Sat
Nov 4
Sun
Nov 5
Mon
Nov 6
Tue
Nov 7
Wed
Nov 8
Thu
Nov 9
Fri
Nov 10
Note: Monday through Friday run is expressed in minutes.
Orange TBD NYC NYC
Team Fit - Ft. Worth Training Schedule - Week 27
Color Group Start
Time
Sat
Nov 11
Sun
Nov 12
Mon
Nov 13
Tue
Nov 14
Wed
Nov 15
Thu
Nov 16
Fri
Nov 17
Note: Monday through Friday run is expressed in minutes.
Orange TBD FTW FTW
Fall Half Training Schedule - Week 27
Color Group Start
Time
Sat
Nov 11
Sun
Nov 12
Mon
Nov 13
Tue
Nov 14
Wed
Nov 15
Thu
Nov 16
Fri
Nov 17
Note: Monday through Friday run is expressed in minutes.
Orange TBD OFF Cypress Half / FTW
Winter Full Training Schedule - Week 20
Color Group Start
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Note: Monday through Friday run is expressed in minutes.
Green TBD 14 MILES OFF OFF 35/tempo OFF 50/e OFF
Yellow/Red TBD 13 MILES OFF OFF 35/tempo OFF 40/e OFF
Purple TBD 13 MILES OFF OFF 30/tempo OFF 35/e OFF
Winter Half Training Schedule - Week 20
Color Group Start
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Note: Monday through Friday run is expressed in minutes.
Purple TBD 9 MILES OFF OFF 35/tempo OFF 40/e OFF
Green/Yell TBD 9 MILES OFF OFF 35/tempo OFF 40/e OFF
Red TBD 9 MILES OFF OFF 35/tempo OFF 40/e OFF
5/1 TBD 9 MILES OFF OFF 35/tempo OFF 40/e OFF
Winter Team Fit Training Schedule - Week 20
Color Group Start
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Note: Monday through Friday run is expressed in minutes.
Orange TBD 14 MILES OFF OFF 35/tempo OFF 35min/tempo OFF
5k10K Training Schedule - Week 17
Color Group Start
Time
Sat
Oct 28
Sun
Oct 29
Mon
Oct 30
Tue
Oct 31
Wed
Nov 1
Thu
Nov 2
Fri
Nov 3
Note: Monday through Friday run is expressed in minutes.
Pink OFF OFF Houston Half OFF 25/e OFF 25/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.