Weekly Schedule

Space Coast Full Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBD 10 MILES OFF 50/e 8x60/60 OFF 35/tempo OFF TBD 15 MILES
Green TBD 10 MILES OFF 40/e 8x60/60 OFF 35/tempo OFF TBD 15 MILES
Yellow TBD 10 MILES OFF 45/e 14x30/30 OFF 25/tempo OFF TBD 15 MILES
Red TBD 10 MILES OFF 40/e 18x30/30 OFF 25/tempo OFF TBD 15 MILES
Space Coast Half Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBD 6 MILES OFF 40/e 3x1600/4min OFF 45/tempo OFF TBD 8 MILES
Green TBD 6 MILES OFF 40/e 2x1600/4min OFF 40/tempo OFF TBD 8 MILES
Yellow TBD 9 MILES OFF 35/e 2x1600/4min OFF 35/tempo OFF TBD 8 MILES
Red TBD 6 MILES OFF 35/e 2x1600/4min OFF 30/tempo OFF 8:00am 8 MILES
Purple TBD 6 MILES OFF 45 40, 5 x 2:00 OFF 10.20.10 OFF TBD 8 MILES
Palm Beach Half Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBD 6 MILES OFF 40/e 12x60/60 OFF 35/tempo OFF TBD 8 MILES
Green 8:00am 6 MILES OFF 40/e 10x60/60 OFF 35/tempo OFF 8:00am 8 MILES
Yellow TBD 6 MILES OFF 25/e 8x60/60 OFF 30/tempo OFF TBD 8 MILES
Red TBD 6 MILES OFF 30/e 8x60/60 OFF 25/tempo OFF TBD 8 MILES
Purple 8:00am 6 MILES OFF 45 40, 5 x 2:00 OFF 10.20.10 OFF 8:00am 8 MILES
Miami Full Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBD 6 MILES OFF 45/e 18x30/30 25/e 35/tempo OFF TBD 6 MILES
Green TBD 6 MILES OFF 45/e 16x30/30 20/e 35/tempo OFF TBD 8 MILES
Yellow TBD 6 MILES OFF 40/e 14x30/30 20/e 30/tempo OFF TBD 8 MILES
Red TBD 6 MILES OFF 40/e 14x30/30 20/e 30/tempo OFF TBD 8 MILES
Miami Half Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBD 6 MILES OFF 40/e 12x60/60 OFF 35/tempo OFF TBD 8 MILES
Green TBD 6 MILES OFF 40/e 10x60/60 OFF 35/tempo OFF TBD 8 MILES
Yellow TBD 6 MILES OFF 25/e 8x60/60 OFF 30/tempo OFF TBD 8 MILES
Red TBD 6 MILES OFF 30/e 8x60/60 OFF 25/tempo OFF TBD 8 MILES
Purple TBD 6 MILES OFF 45 40, 5 x 2:00 OFF 10.20.10 OFF TBD 8 MILES

Color Group Training Pace:

Blue 7 to 8 min/mile pace
Green 8 to 9 min pace
Yellow 9 to 10 min/mile pace
Red 10 min + pace
Purple Walkers

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.