|
Week 17 - Winter Training Program Training Schedule |
| Color Group | Start
Time | Sat
Mar 6 | Sun
Mar 7 | Mon
Mar 8 | Tue
Mar 9 | Wed
Mar 10 | Thu
Mar 11 | Fri
Mar 12 | Start
Time | Sat
Mar 13 |
|
Note: Monday through Friday run/walk is expressed in minutes. |
| W - Blue |
8:00 AM |
EXPO |
NVM |
OFF |
20 |
OFF |
30 |
OFF |
8:00 AM |
Post Marathon Party |
| W - Green |
8:30 am |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
8:30 am |
TBA |
| W - Lt. Gr |
8:30 am |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
8:30 am |
TBA |
| W - Yellow |
8:30 am |
15 C |
X-TRAIN |
OFF |
X-TRAIN |
45 or TRACK |
35-45 |
OFF |
8:30 am |
10 C |
| W - Lt. Bl |
8:30 am |
10 C |
OFF |
30 |
OFF |
50 |
40 |
OFF |
8:30 am |
8 C |
| W - Red |
8:30 am |
13 C |
OFF |
30 |
OFF |
55 |
30 |
OFF |
8:30 am |
8 B |
| W - Purple |
8:30 am |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
8:30 am |
TBA |
| W - Pink |
8:30 am |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
TBA |
8:30 am |
TBA |
Color Group Training Pace:
|
W - Blue
|
< 10:00 min/miles |
|
W - Green
|
Long Distance Run 8-10 Min Miles, Coach: Don |
|
W - Lt. Gr
|
Long Distance Run (FLAT) 8-10 Min Miles, Coach: Paula |
|
W - Yellow
|
Short Distance Run 9 – 10:30 Min Miles, Coach: Theresa |
|
W - Lt. Bl
|
STAY Fit Walkers (Flats), Coach: Bertha |
|
W - Red
|
SDR 10:30-13:30 Min Miles, Coach: Irene |
|
W - Purple
|
Walkers (Hills), Coaches: Paul & Curt |
|
W - Pink
|
Mommy Fit, Coach: Jen |
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.
Run Legend
A: run or walk would be the most difficult, with fairly steep hills
B: run or walk would have hills with less severity than an A run
C: run or walk would happen on mostly flat surfaces |
