Weekly Schedule

Click below to go to the full schedule, which is listed in weeks.

Full Schedules


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.

After a warm-up of 10 minutes, start your Tempo training by maintaining a pace about 10 to 15 seconds per mile slower than 10-K race pace. Your Tempo training pace should allow you to still talk but feel like you don’t want to or can be described as comfortably hard.  The last 10 minutes should be a cool-down period. Another way to gauge the pace of tempo training pace:  maintain your pace at about midway between short-interval training speed and your easy running pace.

Easy (e)
A slow run done at a conversational pace.

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 and/or Walk uphill at about 85% effort and jog slowly down to recover. Start with about 4 hill repeats and increase by 1 a week until you can run 8-12 hills.