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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 21 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 10 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 10 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 10 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 10 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 21 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 10 MILES
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
Start
Time
Sat
Sep 23
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 TBD 14 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 12 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 18 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 12 MILES
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
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Orange TBD 8 MILES OFF OFF 35min/e OFF 35min/tempo OFF TBD 13 MILES

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.