Weekly Schedule

Chicago Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 21 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Marine Corp Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF
NYC Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Ft. Worth Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Team Fit - Chicago Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 21 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Team Fit - MCM Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 12 MILES OFF OFF 4x800m/4min OFF 3 miles (1 easy, 1 hard, 1 mod) OFF
Team Fit - NYC Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Team Fit - Ft. Worth Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Fall Half Training Schedule - Week 19
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 8 MILES OFF OFF 35min/e OFF 35min/tempo OFF
Winter Full Training Schedule - Week 11
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Green TBD 12 MILES OFF 45/e 11x60-60 OFF 50/tempo OFF
Yellow/Red TBD 10 MILES OFF 40/e 9x60-60 OFF 40/tempo OFF
Purple TBD 10 MILES OFF 40/e 9x60-60 OFF 35/tempo OFF
Winter Half Training Schedule - Week 11
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Purple TBD 7 MILES OFF 40/e 9x60-60 OFF 40/tempo OFF
Green/Yell TBD 7 MILES OFF 40/e 9x60-60 OFF 40/tempo OFF
Red TBD 7 MILES OFF 40/e 9x60-60 OFF 40/tempo OFF
5/1 TBD 7 MILES OFF 40/e 9x60-60 OFF 40/tempo OFF
Winter Team Fit Training Schedule - Week 11
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Orange TBD 9 MILES OFF 40min/e 11x60-60 OFF 4 miles (1 easy, 1 mod, 1 hard, 1 easy) OFF
5k10K Training Schedule - Week 11
Color Group Start
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Pink 7 am 55 OFF 30/e 8x/30/30 or 50 OFF 35/tempo 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.