Space Coast Full Training Schedule - Week 21 | ||||||||||
Color Group | Start 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 Group | Start 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 Group | Start 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 Group | Start 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 Group | Start 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.