Weekly Schedule

Vintage Training Schedule - Week 11
Color GroupStart
Time
Sat
Apr 4
Sun
Apr 5
Mon
Apr 6
Tue
Apr 7
Wed
Apr 8
Thu
Apr 9
Fri
Apr 10
Start
Time
Sat
Apr 11
Note: Monday through Friday run is expressed in minutes.
Green TBD 8 MILES OFF 40/e 10x60/60 OFF 30/tempo OFF TBD 6 MILES
Yellow TBD 8 MILES OFF 40/e 9x60/60 OFF 30/tempo OFF TBD 6 MILES
Red TBD 8 MILES OFF 35/e 9x60/60 OFF 30/tempo OFF TBD 6 MILES
Orange TBD 8 MILES OFF 35/e 9x60/60 OFF 30/tempo OFF TBD 6 MILES
Purple TBD 8 MILES OFF 35/e 9x60/60 OFF 30/tempo OFF TBD 6 MILES

Color Group Training Pace:

Green
Yellow
Red
Orange
Purple

Full Schedules

 Glossary

Speed Work
“8×30-30” 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.