Weekly Schedules

Week 20 - Saturday Seminar Schedule

Date: Saturday August 28 Date: Saturday September 4 Time: 7:30 AM Time: 7:30 AM Topic: Long Run Topic: Holiday Speaker: No Seminar Speaker: No Seminar

Week 20 - Spring Program Training Schedule
Color Group	Start Time	Sat Aug 28	Sun Aug 29	Mon Aug 30	Tue Aug 31	Wed Sep 1	Thu Sep 2	Fri Sep 3	Start Time	Sat Sep 4
Note: Monday through Friday run is expressed in minutes.
Blue	7:30 AM	17 Miles	OFF	40/hills	OFF	35/Track	35	OFF	7:30 AM	12 Miles
Green	7:30 AM	17 Miles	OFF	40/hills	OFF	35/Track	35	OFF	7:30 AM	12 Miles
Yellow	7:30 AM	17 Miles	OFF	35/hills	OFF	35/Track	35	OFF	7:30 AM	11 Miles
Red	7:30 AM	15 Miles	OFF	35/hills	OFF	45/Track	30	OFF	7:30 AM	10 Miles
Purple	7:30 AM	15 Miles	OFF	60/hills	OFF	40/Track	45	OFF	7:30 AM	10 Miles
Half	7:30 AM	12 Miles	OFF	35/hills	30 easy	50/Track	30	OFF	7:30 AM	14 Miles

Color Group Training Pace:

Blue	< 8 min/miles
Green	8 to 9 min/miles
Yellow	9 to 10:30 min/miles
Red	10:30 to 13:30 min/miles
Purple	13:30 > min/miles
Half	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 do not 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.