Weekly Schedules
Week 28 - Dec 19 Marathon Training Schedule
Color GroupStart
Time
Sat
Jan 23
Sun
Jan 24
Mon
Jan 25
Tue
Jan 26
Wed
Jan 27
Thu
Jan 28
Fri
Jan 29
Start
Time
Sat
Jan 30
Note: Monday through Friday run is expressed in minutes.
Week 28 - Dec 19 Half Marathon Training Schedule
Color GroupStart
Time
Sat
Jan 23
Sun
Jan 24
Mon
Jan 25
Tue
Jan 26
Wed
Jan 27
Thu
Jan 28
Fri
Jan 29
Start
Time
Sat
Jan 30
Note: Monday through Friday run is expressed in minutes.
Week 23 - Miami Marathon Training Schedule
Color GroupStart
Time
Sat
Dec 19
Sun
Dec 20
Mon
Dec 21
Tue
Dec 22
Wed
Dec 23
Thu
Dec 24
Fri
Dec 25
Start
Time
Sat
Dec 26
Note: Monday through Friday run is expressed in minutes.
Black Check Website 12 MILES  OFF  45/e  8x1min/2min  20/e  35/tempo  OFF  Check Website 13 MILES 
Yellow Check Website 10 MILES  OFF  40/e  6x1min/2min  20/e  30/tempo  OFF  Check Website 12 MILES 
Red Check Website 10 MILES  OFF  35/e  6x1min/2min  20/e  30/tempo  OFF  Check Website 12 MILES 
Purple Check Website 10 MILES  OFF  60  60,12x2:00  20  10.50.10  OFF  Check Website 10 MILES 
Week 23 - Miami Half Marathon Training Schedule
Color GroupStart
Time
Sat
Dec 19
Sun
Dec 20
Mon
Dec 21
Tue
Dec 22
Wed
Dec 23
Thu
Dec 24
Fri
Dec 25
Start
Time
Sat
Dec 26
Note: Monday through Friday run is expressed in minutes.
Black Check Website 12  OFF  45  10x2min/4min  OFF  40  OFF  Check Website 12 
Yellow Check Website 12  OFF  45  8x2min/4min  OFF  40  OFF  Check Website 12 
Red Check Website 12  OFF  40  8x2min/4min  OFF  40  OFF  Check Website 12 
Purple Check Website 10  OFF  35  8x2min/4min  OFF  35  OFF  Check Website 11 
Week 23 - Triathlon Training Schedule
Color GroupStart
Time
Sat
Dec 19
Sun
Dec 20
Mon
Dec 21
Tue
Dec 22
Wed
Dec 23
Thu
Dec 24
Fri
Dec 25
Start
Time
Sat
Dec 26
Note: Monday through Friday run is expressed in minutes.
Week 27 - ING GA Marathon 2010 Training Schedule
Color GroupStart
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 is expressed in minutes.
Black Check Website 10 MILES  OFF  40/e  5x3min/3min  OFF  30/tempo  OFF  Check Website 8 MILES 
Yellow Check Website 8 MILES  OFF  35/e  5x3min/3min  OFF  25/tempo  OFF  Check Website 6 MILES 
Red Check Website 8 MILES  OFF  30/e  5x3min/3min  OFF  20/tempo  OFF  Check Website 6 MILES 
Purple Check Website 8 MILES  OFF  30/e  45,5x2:00  OFF  10.30.10  OFF  Check Website 6 MILES 
Week 29 - New Orleans Marathon Training Schedule
Color GroupStart
Time
Sat
Feb 27
Sun
Feb 28
Mon
Mar 1
Tue
Mar 2
Wed
Mar 3
Thu
Mar 4
Fri
Mar 5
Start
Time
Sat
Mar 6
Note: Monday through Friday run is expressed in minutes.
Black Check Website OFF  Marathon            Check Website   
Yellow Check Website OFF  Marathon            Check Website   
Red Check Website OFF  Marathon            Check Website   
Purple Check Website OFF  Marathon            Check Website   
Week 28 - New Orleans Half Training Schedule
Color GroupStart
Time
Sat
Feb 27
Sun
Feb 28
Mon
Mar 1
Tue
Mar 2
Wed
Mar 3
Thu
Mar 4
Fri
Mar 5
Start
Time
Sat
Mar 6
Note: Monday through Friday run is expressed in minutes.
Black Check Website OFF  Half-Marathon            Check Website   
Yellow Check Website OFF  Half-Marathon            Check Website   
Red Check Website OFF  Half-Marathon            Check Website   
Purple Check Website OFF  Half-Marathon            Check Website   

Color Group Training Pace:

Black

 8:00 min / mile and faster

Yellow

 9:00 - 10:00 min/mile

Red

 10:00 + min / mile

Purple

 Run/Walk

Orange

 Triathlon

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.




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