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 GroupStart
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.

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