Weekly Schedule

Chicago Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 12 MILES OFF 40/e 8x30-30 OFF 35/tempo OFF
Orange TBD 6 MILES OFF 45/e 45/hill OFF 40/tempo OFF
MCM Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 12 MILES OFF 40/e 8x30-30 OFF 35/tempo OFF
NYC Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 12 MILES OFF 40/e 8x30-30 OFF 35/tempo OFF
Ft. Worth Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 12 MILES OFF 40/e 8x30-30 OFF 35/tempo OFF
Spring Full Training Schedule - Week 14
Color Group Start
Time
Sat
May 11
Sun
May 12
Mon
May 13
Tue
May 14
Wed
May 15
Thu
May 16
Fri
May 17
Note: Monday through Friday run is expressed in minutes.
Orange TBD 5k timetrial Marathon OFF
Spring Half Training Schedule - Week 14
Color Group Start
Time
Sat
May 11
Sun
May 12
Mon
May 13
Tue
May 14
Wed
May 15
Thu
May 16
Fri
May 17
Note: Monday through Friday run is expressed in minutes.
Orange TBD 5K TIME TRIAL Marathon OFF
Spring 5K/10K Training Schedule - Week 14
Color Group Start
Time
Sat
May 11
Sun
May 12
Mon
May 13
Tue
May 14
Wed
May 15
Thu
May 16
Fri
May 17
Note: Monday through Friday run is expressed in minutes.
Orange TBD 5k time trial
Pre-Winter 5k-10k Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 8(800mx2:00)* OFF   35 min Easy to moderate 35 easy to moderate   (Running Center) OFF   30 min Easy OFF  
Fall Team Fit Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 14 MILES OFF 40/e 8x30-30 OFF 4 miles (1 easy, 1 mod, 1 hard, 1 easy) OFF
Fall Houston Half Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 6 MILES OFF 40/e 8x30-30 OFF 35/tempo OFF
Fall Ft. Worth Half Training Schedule - Week 9
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Orange TBD 6 MILES OFF 40/e 8x30-30 OFF 35/tempo OFF
Winter Marathon Training Schedule - Week 1
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.
Yellow/Red TBD 3 MILES OFF 25/e 30/e OFF 25/e OFF
Winter Half Training Schedule - Week 1
Color Group Start
Time
Sat
Jul 13
Sun
Jul 14
Mon
Jul 15
Tue
Jul 16
Wed
Jul 17
Thu
Jul 18
Fri
Jul 19
Note: Monday through Friday run is expressed in minutes.

Color Group Training Pace:

Orange All Paces
Yellow/Red 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 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.