Weekly Schedule

Space Coast Full Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Start
Time
Sat
Nov 24
Note: Monday through Friday run is expressed in minutes.
Blue TBD 8 MILES OFF 30/e 30/e OFF 20/e OFF TBD OFF
Green TBD 8 MILES OFF 30/e 30/e OFF 20/e OFF TBD OFF
Yellow TBD 8 MILES OFF 25/e 25/e OFF 20/e OFF TBD OFF
Red TBD 8 MILES OFF 25/e 25/e OFF 20/e OFF TBD OFF
Space Coast Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Start
Time
Sat
Nov 24
Note: Monday through Friday run is expressed in minutes.
Blue TBD 5 MILES OFF 30/e 20/e OFF 20/e OFF TBD Half-Marathon
Green TBD 5 MILES OFF 30/e 20/e OFF 20/e OFF TBD Half-Marathon
Yellow TBD 5 MILES OFF 30/e 20/e OFF 20/e OFF TBD Half-Marathon
Red 8:00am 5 MILES OFF 30/e 20/e OFF 20/e OFF 8:00am Half-Marathon
Purple TBD 5 MILES OFF 25/e 25/e OFF 20/e OFF TBD Half-Marathon
Palm Beach Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Start
Time
Sat
Nov 24
Note: Monday through Friday run is expressed in minutes.
Blue TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF TBD 5 MILES
Green 8:00am 8 MILES OFF 30/e 20/e OFF 20/e OFF 8:00am 5 MILES
Yellow TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF TBD 5 MILES
Red TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF TBD 5 MILES
Purple 8:00am 8 MILES OFF 60 45,8 x 2:00 OFF 10.40.10 OFF 8:00am 5 MILES
Miami Full Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Start
Time
Sat
Nov 24
Note: Monday through Friday run is expressed in minutes.
Blue TBD 13 MILES OFF OFF 3x1600/4min 25/e 50/tempo OFF TBD 9 MILES
Green TBD 13 MILES OFF OFF 3x1600/4min 20/e 45/tempo OFF TBD 9 MILES
Yellow TBD 13 MILES OFF OFF 2x1600/4min 20/e 40/tempo OFF TBD 9 MILES
Red TBD 13 MILES OFF OFF 2x1600/4min 20/e 40/tempo OFF TBD 9 MILES
Miami Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Start
Time
Sat
Nov 24
Note: Monday through Friday run is expressed in minutes.
Blue TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF TBD 9 MILES
Green TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF TBD 9 MILES
Yellow TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF 8:00am 9 MILES
Red TBD 8 MILES OFF 30/e 20/e OFF 20/e OFF TBD 9 MILES
Purple 8:00am 8 MILES OFF 45 30 OFF 10.10.10 OFF 8:00am 9 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.