Weekly Schedule

SA or BCS Full Training Schedule - Week 17
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Green TBD 11 MILES OFF 40/e 6x400m/400m  OFF 35/tempo OFF TBD 12 MILES
Yellow TBD 10 MILES OFF 35/e 6x400m/400m  OFF 35/tempo OFF TBD 11 MILES
Red TBD 10 MILES OFF 35/e 6x400m/400m  OFF 30/tempo OFF TBD 11 MILES
Orange TBD 9 MILES OFF 30/e 5x400m/400m  OFF 25 easy OFF TBD 10 MILES
SA or BCS Half Training Schedule - Week 17
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Green TBD 10 MILES OFF 40/e 6x400m/400m  OFF 35/tempo OFF TBD 11 MILES
Yellow TBD 8 MILES OFF 35/e 6x400m/400m  OFF 35/tempo OFF TBD 9 MILES
Red TBD 8 MILES OFF 35/e 6x400m/400m  OFF 30/tempo OFF TBD 9 MILES
Orange TBD 8 MILES OFF 35/e 6x400m/400m  OFF 30/tempo OFF TBD 9 MILES
Purple TBD 8 MILES OFF 30/e 5x400m/400m  OFF 25 easy OFF TBD 9 MILES
Houston Full Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Green TBD 12 MILES OFF 40/e 10x60/60 OFF 40/tempo OFF TBD 10 MILES
Yellow TBD 11 MILES OFF 35/e 8x60/60  OFF 35/tempo OFF TBD 9 MILES
Red TBD 11 MILES OFF 30/e 8x60/60  OFF 35/tempo OFF TBD 9 MILES
Orange TBD 10 MILES OFF 30/e 6x60/60  OFF 30 easy OFF TBD 8 MILES
Houston Half Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Yellow TBD 6 MILES OFF 35/e 5x800/400m OFF 35/tempo OFF TBD 7 MILES
Red TBD 6 MILES OFF 30/e 4x800/400m OFF 35/tempo OFF TBD 7 MILES
Orange TBD 6 MILES OFF 30/e 4x800/400m OFF 35/tempo OFF TBD 7 MILES
Purple TBD 5 MILES OFF 30/e 35/tempo OFF 30 easy OFF TBD 6 MILES
Ultra-Marathon Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Ultra-Mara TBD 10 MILES 10 MILES OFF 5 MILES 5 MILES 5 MILES OFF TBD 11 MILES

Color Group Training Pace:

Green
Yellow
Red
Orange
Purple
Ultra-Mara All Paces

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.