Weekly Schedule

SA or BCS Full Training Schedule - Week 25
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green TBD 12 MILES OFF OFF  4x800m/3min  OFF 40/tempo OFF TBD 7 MILES
Yellow TBD 11 MILES OFF OFF  3x800m/3min  OFF 35/tempo OFF TBD 6 MILES
Red TBD 10 MILES OFF OFF  3x800m/3min  OFF 35/tempo OFF TBD 6 MILES
Orange TBD 10 MILES OFF OFF  2x800m/3min  OFF 25 easy OFF TBD 6 MILES
SA or BCS Half Training Schedule - Week 25
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green TBD 11 MILES OFF OFF  4x800m/3min  OFF 40/tempo OFF TBD 9 MILES
Yellow TBD 10 MILES OFF OFF  3x800m/3min  OFF 35/tempo OFF TBD 7 MILES
Red TBD 10 MILES OFF OFF  3x800m/3min  OFF 35/tempo OFF TBD 7 MILES
Orange TBD 10 MILES OFF OFF  3x800m/3min  OFF 35/tempo OFF TBD 7 MILES
Purple TBD 10 MILES OFF OFF  2x800m/3min  OFF 25 easy OFF TBD 7 MILES
Houston Full Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green TBD 12 MILES OFF 45/e 35/tempo OFF 35/e OFF TBD 18 MILES
Yellow TBD 11 MILES OFF 40/e 30/tempo OFF 30/e OFF TBD 18 MILES
Red TBD 11 MILES OFF 35/e 30/tempo OFF 30/e OFF TBD 18 MILES
Orange TBD 10 MILES OFF 30/e 25 easy OFF 30/e OFF TBD 18 MILES
Houston Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Yellow TBD 10 MILES OFF 40/e 4x800/400m OFF 30/e OFF TBD 11 MILES
Red TBD 10 MILES OFF 35/e 3x800/400m OFF 30/e OFF TBD 11 MILES
Orange TBD 10 MILES OFF 35/e 3x800/400m OFF 30/e OFF TBD 11 MILES
Purple TBD 10 MILES OFF 30/e 35/tempo OFF 30/e OFF TBD 11 MILES
Ultra-Marathon Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Ultra-Mara TBD 11 MILES / WARDA 50K 12 MILES OFF 5 MILES 5 MILES 5 MILES OFF TBD 18 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.