Weekly Schedule

SA or BCS Full Training Schedule - Week 28
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF BCS  
Yellow TBD OFF BCS  
Red TBD OFF BCS  
Orange TBD OFF BCS  
SA or BCS Half Training Schedule - Week 28
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF BCS  
Yellow TBD OFF BCS  
Red TBD OFF BCS  
Orange TBD OFF BCS  
Purple TBD OFF BCS  
Houston Full Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Start
Time
Sat
Jan 20
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF (ABB 5k) CHEVRON  
Yellow TBD OFF (ABB 5k) CHEVRON  
Red TBD OFF (ABB 5k) CHEVRON  
Orange TBD OFF (ABB 5k) CHEVRON  
Houston Half Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Start
Time
Sat
Jan 20
Note: Monday through Friday run is expressed in minutes.
Yellow TBD OFF (ABB 5k) Aramco Half  
Red TBD OFF (ABB 5k) Aramco Half  
Orange TBD OFF (ABB 5k) Aramco Half  
Purple TBD OFF (ABB 5k) Aramco Half  
Ultra-Marathon Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 30
Sun
Dec 31
Mon
Jan 1
Tue
Jan 2
Wed
Jan 3
Thu
Jan 4
Fri
Jan 5
Start
Time
Sat
Jan 6
Note: Monday through Friday run is expressed in minutes.
Ultra-Mara TBD 18 MILES 12 MILES OFF 5 MILES 5 MILES 5 MILES OFF TBD 10 MILES
Ultra-Mara TBD ROCKY 50 OFF OFF OFF OFF OFF OFF TBD 10 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.