Weekly Schedule

Chevron Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 16
Sun
Nov 17
Mon
Nov 18
Tue
Nov 19
Wed
Nov 20
Thu
Nov 21
Fri
Nov 22
Start
Time
Sat
Nov 23
Note: Monday through Friday run is expressed in minutes.
Green TBD 16 MILES OFF OFF 30/e OFF 35/tempo OFF TBD 12 MILES
Yellow TBD 15 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 11 MILES
Red TBD 15 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 11 MILES
Orange TBD 15 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 11 MILES
Aramco Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 16
Sun
Nov 17
Mon
Nov 18
Tue
Nov 19
Wed
Nov 20
Thu
Nov 21
Fri
Nov 22
Start
Time
Sat
Nov 23
Note: Monday through Friday run is expressed in minutes.
Green TBD 9 MILES OFF OFF 30/e OFF 35/tempo OFF TBD 11 MILES
Yellow TBD 8 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 10 MILES
Red TBD 8 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 10 MILES
Orange TBD 8 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 10 MILES
Purple TBD 8 MILES OFF OFF 30/e OFF 30/tempo OFF TBD 10 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.