Weekly Schedule

Space Coast Full Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 5 MILES OFF 40 45 OFF 35 OFF TBD 5 MILES
Green TBD 5 MILES OFF 35 40 OFF 30 OFF TBD 5 MILES
Yellow TBD 5 MILES OFF 30 35 OFF 25 OFF TBD 5 MILES
Red TBD 5 MILES OFF 25 30 OFF 20 OFF TBD 5 MILES
Space Coast Half Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 2 MILES OFF 30 35 OFF 30 OFF TBD 3 MILES
Green TBD 2 MILES OFF 30 30 OFF 25 OFF TBD 3 MILES
Yellow TBD 2 MILES OFF 25 25 OFF 25 OFF TBD 3 MILES
Red TBD 2 MILES OFF 20 15 OFF 20 OFF TBD 3 MILES
Purple TBD 2 MILES OFF 20 20 OFF 20 OFF TBD 3 MILES
Palm Beach Half Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 2 MILES OFF 30 35 OFF 30 OFF TBD 3 MILES
Green TBD 2 MILES OFF 30 30 OFF 25 OFF TBD 3 MILES
Yellow TBD 2 MILES OFF 25 25 OFF 25 OFF TBD 3 MILES
Red TBD 2 MILES OFF 20 15 OFF 20 OFF TBD 3 MILES
Purple TBD 2 MILES OFF 20 20 OFF 20 OFF TBD 3 MILES
Miami Full Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 3 MILES OFF 40 45 OFF 35 OFF TBD 3.5 MILES
Green TBD 3 MILES OFF 35 40 OFF 30 OFF TBD 3.5 MILES
Yellow TBD 3 MILES OFF 30 35 OFF 25 OFF TBD 3.5 MILES
Red TBD 3 MILES OFF 25 30 OFF 20 OFF TBD 3.5 MILES
Miami Half Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 2 MILES OFF 30 35 OFF 30 OFF TBD 3 MILES
Green TBD 2 MILES OFF 30 30 OFF 25 OFF TBD 3 MILES
Yellow TBD 2 MILES OFF 25 25 OFF 25 OFF TBD 3 MILES
Red TBD 2 MILES OFF 20 15 OFF 20 OFF TBD 3 MILES
Purple TBD 2 MILES OFF 20 20 OFF 20 OFF TBD 3 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.