Weekly Schedule

Space Coast Full Training Schedule - Week 21
Color GroupStart
Time		Sat
Nov 24		Sun
Nov 25		Mon
Nov 26		Tue
Nov 27		Wed
Nov 28		Thu
Nov 29		Fri
Nov 30		Start
Time		Sat
Dec 1
Note: Monday through Friday run is expressed in minutes.
Blue TBD OFF Marathon  
Green TBD OFF Marathon  
Yellow TBD OFF Marathon  
Red TBD OFF Marathon  
Space Coast Half Training Schedule - Week 21
Color GroupStart
Time		Sat
Nov 24		Sun
Nov 25		Mon
Nov 26		Tue
Nov 27		Wed
Nov 28		Thu
Nov 29		Fri
Nov 30		Start
Time		Sat
Dec 1
Note: Monday through Friday run is expressed in minutes.
Blue TBD Half-Marathon OFF  
Green TBD Half-Marathon OFF  
Yellow TBD Half-Marathon OFF  
Red 8:00am Half-Marathon OFF  
Purple TBD Half-Marathon OFF  
Palm Beach Half Training Schedule - Week 22
Color GroupStart
Time		Sat
Dec 1		Sun
Dec 2		Mon
Dec 3		Tue
Dec 4		Wed
Dec 5		Thu
Dec 6		Fri
Dec 7		Start
Time		Sat
Dec 8
Note: Monday through Friday run is expressed in minutes.
Blue TBD OFF Half-Marathon  
Green 8:00am OFF Half-Marathon  
Yellow TBD OFF Half-Marathon  
Red TBD OFF Half-Marathon  
Purple 8:00am OFF Half-Marathon  
Miami Full Training Schedule - Week 30
Color GroupStart
Time		Sat
Jan 26		Sun
Jan 27		Mon
Jan 28		Tue
Jan 29		Wed
Jan 30		Thu
Jan 31		Fri
Feb 1		Start
Time		Sat
Feb 2
Note: Monday through Friday run is expressed in minutes.
Blue TBD OFF Marathon  
Green TBD OFF Marathon  
Yellow TBD OFF Marathon  
Red TBD OFF Marathon  
Miami Half Training Schedule - Week 30
Color GroupStart
Time		Sat
Jan 26		Sun
Jan 27		Mon
Jan 28		Tue
Jan 29		Wed
Jan 30		Thu
Jan 31		Fri
Feb 1		Start
Time		Sat
Feb 2
Note: Monday through Friday run is expressed in minutes.
Blue TBD OFF Half Marathon  
Green TBD OFF Half Marathon  
Yellow 8:00am OFF Half Marathon  
Red TBD OFF Half Marathon  
Purple 8:00am OFF Half Marathon  

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.