Week 11 - Maintenance Training Schedule |
| Color Group | Start
Time | Sat Sep 4 | Sun Sep 5 | Mon Sep 6 | Tue Sep 7 | Wed Sep 8 | Thu Sep 9 | Fri Sep 10 | Start
Time | Sat Sep 11 |
|
Note: Monday through Friday run is expressed in minutes. |
| Black |
TBA |
6 miles |
Rest or Cross |
40 |
6 x 1 min/2 min |
Rest or Cross |
35 |
Off |
TBA |
8 miles |
| Yellow |
TBA |
6 miles |
Rest or Cross |
35 |
15 x 60/60 |
Rest or Cross |
30 |
Off |
TBA |
8 miles |
| Red |
TBA |
6 miles |
Rest or Cross |
30 |
10 x 60/60 |
Rest or Cross |
30 |
Off |
TBA |
8 miles |
| Purple |
TBA |
6 miles |
Rest or Cross |
30 |
10 x 60/60 |
Rest or Cross |
25 |
Off |
TBA |
8 miles |
Week 11 - 13.1 Half Marathon Training Schedule |
| Color Group | Start
Time | Sat Sep 4 | Sun Sep 5 | Mon Sep 6 | Tue Sep 7 | Wed Sep 8 | Thu Sep 9 | Fri Sep 10 | Start
Time | Sat Sep 11 |
|
Note: Monday through Friday run is expressed in minutes. |
| Black |
TBA |
8 miles |
Rest or Cross |
40 easy |
10 x 1 min/2 min |
Rest or Cross |
45 tempo |
Off |
TBA |
12 miles |
| Yellow |
TBA |
8 miles |
Rest or Cross |
40 easy |
8 x 1 min/2 min |
Rest or Cross |
40 tempo |
off |
TBA |
12 miles |
| Red |
TBA |
8 miles |
Rest or Cross |
40 easy |
6 x 1 min/2 min |
Rest or Cross |
35 tempo |
Off |
TBA |
12 miles |
| Purple |
TBA |
8 miles |
Rest or Cross |
35 easy |
6 x 1 min/2 min |
Rest or Cross |
35 tempo |
Off |
TBA |
12 miles |
Color Group Training Pace:
|
Orange
|
Triathlon |
|
Red
|
10:00 min/mile and slower |
|
Purple
|
Run/Walk |
|
Black
|
9:00 min/mile and faster |
|
Yellow
|
9:00 - 10:00 min/mile |
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.