| Color Group | Start
Time | Sat
Sep 4 | Sun
Sep 5 | Mon
Sep 6 | Tue
Sep 7 | Wed
Sep 8 | Thu
Sep 9 | Fri
Sep 10 | Start
Time | Sat
Sep 11 |
|
Note: Monday through Friday run is expressed in minutes. |
| Blue |
TBA |
9 MILES |
OFF |
50/e |
55/hill |
25/e |
45/tempo |
OFF |
6:00 |
10 MILES |
| Green |
TBA |
8 MILES |
OFF |
45/e |
50/hill |
20/e |
40/tempo |
OFF |
6:00 |
9 MILES |
| Yellow |
TBA |
7 MILES |
OFF |
40/e |
45/hill |
20/e |
35/tempo |
OFF |
6:10 |
8 MILES |
| Red |
TBA |
7 MILES |
OFF |
35/e |
40/hill |
20/e |
30/tempo |
OFF |
5:45 |
8 MILES |
| Orange |
TBA |
7 MILES |
OFF |
35/e |
40/hill |
20/e |
30/tempo |
OFF |
5:35 |
8 MILES |
| Purple |
TBA |
7 MILES |
OFF |
35/e |
40/hill |
20/e |
30/tempo |
OFF |
decafe..... 4:50 espresso 5:30 |
8 MILES |
Color Group Training Pace:
|
Blue
|
8 mins per mile and under |
|
Green
|
9 mins per mile |
|
Yellow
|
10 mins per mile |
|
Red
|
11 to 12 mins per mile |
|
Orange
|
12 to 14 mins per mile |
|
Purple
|
15 to 20 mins per mile |
Important: 5k trial run will determine your pace group.
How to determine What's hard or easy?
Hard workouts: long slow runs and fast short runs
Easy workouts: slow short runs and rest days
A slow run is typically 80% or less of a persons current race pace for a given distance.
Glossary
Speed Work
"8x30-30" 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.
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