Weekly Schedule

Chicago Training Schedule - Week 22
Color Group Start
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Start
Time
Sat
Oct 14
Note: Monday through Friday run is expressed in minutes.
Orange TBD Chicago/Tyler Chicago/Tyler  
Marine Corp Training Schedule - Week 24
Color Group Start
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD 8 MILES OFF 35min/e 35/tempo OFF 30min/e OFF  
Orange TBD MCM MCM  
NYC Training Schedule - Week 26
Color Group Start
Time
Sat
Nov 4
Sun
Nov 5
Mon
Nov 6
Tue
Nov 7
Wed
Nov 8
Thu
Nov 9
Fri
Nov 10
Start
Time
Sat
Nov 11
Note: Monday through Friday run is expressed in minutes.
Orange TBD NYC NYC  
Ft. Worth Training Schedule - Week 27
Color Group Start
Time
Sat
Nov 11
Sun
Nov 12
Mon
Nov 13
Tue
Nov 14
Wed
Nov 15
Thu
Nov 16
Fri
Nov 17
Start
Time
Sat
Nov 18
Note: Monday through Friday run is expressed in minutes.
Orange TBD FTW FTW  
Team Fit - Chicago Training Schedule - Week 22
Color Group Start
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Start
Time
Sat
Oct 14
Note: Monday through Friday run is expressed in minutes.
Orange TBD Chicago/Tyler Chicago/Tyler  
Team Fit - MCM Training Schedule - Week 24
Color Group Start
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Orange TBD MCM MCM  
Team Fit - NYC Training Schedule - Week 26
Color Group Start
Time
Sat
Nov 4
Sun
Nov 5
Mon
Nov 6
Tue
Nov 7
Wed
Nov 8
Thu
Nov 9
Fri
Nov 10
Start
Time
Sat
Nov 11
Note: Monday through Friday run is expressed in minutes.
Orange TBD NYC NYC  
Team Fit - Ft. Worth Training Schedule - Week 27
Color Group Start
Time
Sat
Nov 11
Sun
Nov 12
Mon
Nov 13
Tue
Nov 14
Wed
Nov 15
Thu
Nov 16
Fri
Nov 17
Start
Time
Sat
Nov 18
Note: Monday through Friday run is expressed in minutes.
Orange TBD FTW FTW  
Fall Half Training Schedule - Week 27
Color Group Start
Time
Sat
Nov 11
Sun
Nov 12
Mon
Nov 13
Tue
Nov 14
Wed
Nov 15
Thu
Nov 16
Fri
Nov 17
Start
Time
Sat
Nov 18
Note: Monday through Friday run is expressed in minutes.
Orange TBD OFF Cypress Half / FTW  

Color Group Training Pace:

Orange 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.