Weekly Schedule

Winter Full Training Schedule - Week 28
Color Group Start
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF Marathon OFF OFF
Yellow/Red TBD OFF Marathon OFF OFF
Purple TBD OFF Marathon OFF OFF
Winter Half Training Schedule - Week 28
Color Group Start
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Note: Monday through Friday run is expressed in minutes.
Purple TBD OFF Half-Marathon
Green/Yell TBD OFF Half-Marathon
Red TBD OFF Half-Marathon
5/1 TBD OFF Half-Marathon
Winter Team Fit Training Schedule - Week 28
Color Group Start
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD OFF Marathon 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:

Green
Yellow/Red
Purple
Green/Yell
Red
5/1
Orange All Paces
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.