Carlsbad Marathon & AZ Rock N Roll - Jan 15, 2023

Explanation of Schedules

Chicago Pace (sub 8-min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
7/10/22
OFF
35-40
40-45
30-35
45-50
OFF
4
7/17/22
OFF
45-50
45-50
30-35
40-45
OFF
5
7/24/22
OFF
45-50
45-50
30-35
45-50
OFF
6
7/31/22
OFF
45-50
45-50
30-35
45-50
OFF
7
8/7/22
OFF
45-50
50- 4xHR
30-35
45-50
OFF
8
8/14/22
30-35
45-50
50- 5xHR
30-35
40-45
OFF
9
8/21/22
35-40
45-50
55- 5xHR
40-45
50-55
OFF
8
8/28/22
30-35
50-55
55- 6xHR
40-45
50-55
OFF
10
9/4/22
35-40
50-55
55- 8xHR
50-55
45-50
OFF
11
9/11/22
30-35
50-55
50- 12x30/30
40-45
50-55
OFF
12
9/18/22
30-35
45-50
50 - 6m TT
45-50
50-55
OFF
10
9/25/22
30
40-45
50- 14x30/30
40-45
45-50
OFF
12
10/2/22
35-40
40-45
50- 10x60/60
45-50
50-55
OFF
13
10/9/22
40-45
40-45
50- 12x60/60
50-55
40-45 tempo
OFF
14
10/16/22
40-45
50-55
2X 1/2/3/2/1 min
50-55
40-45 tempo
OFF
15
10/23/22
45-50
45-50
2 x 1/2/3/2/1
50-55
40-45 tempo
OFF
12
10/30/22
30
40-50
50- 10x400
40-45
40-45 tempo
OFF
13
11/6/22
40-45
40-45
60- 10x400
40-45
50-tempo
OFF
15
11/13/22
OFF
40-50
60- 12x400
40-45
50-60 tempo
OFF
17
11/20/22
30
45-50
60-4X1200, 1x800
40-45
55-70 tempo
OFF
18
11/27/22
5m
45-55
60- 5x1600
40-45
60 tempo
OFF
14
12/4/22
5m
40-45
50- 8x800
40-45
55-60
OFF
20-PROG
12/11/22
3m
50
60- 10-12x800
40-45
60-80 tempo
OFF
13
12/18/22
5m
50-60
50- 8x800
4045
55-60
OFF
OFF
12/25/22
22
40-45
60- 8x800
40-45
50
OFF
OFF
1/1/23
13- 10MP
60
45
40-45
45 MP
OFF
10
1/8/23
OFF
45 MP
30
35
30
OFF
2
1/15/23
26.2

New York Pace (8-9 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
7/10/22
OFF
35-40
40-45
30-35
40-45
OFF
4
7/17/22
OFF
40-45
40-45
30-35
40-45
OFF
5
7/24/22
OFF
40-45
40-45
30-35
40-45
OFF
6
7/31/22
OFF
40-45
40-45
30-35
40-45
OFF
7
8/7/22
OFF
40-45
45- 4xHR
30-35
40-45
OFF
8
8/14/22
0-30
40-45
50- 5xHR
30-35
40-45
OFF
9
8/21/22
0-30
45-50
60- 5xHR
35-40
45-50
OFF
8
8/28/22
0-30
45
50- 6xHR
35-40
45
OFF
10
9/4/22
0-30
30
45- 8xHR
40-45
50
OFF
11
9/11/22
0-30
45
45- 12x30/30
40-45
50
OFF
12
9/18/22
0-30
35-40
6min TT
40-45
50- 4X2/2
OFF
10
9/25/22
0-30
35-40
45- 14x30/30
40-45
45-50
OFF
12
10/2/22
30-35
35-40
45- 10x60/60
40-45
45-50
OFF
13
10/9/22
35-40
35-40
45- 12x60/60
40-45
40 tempo
OFF
14
10/16/22
35-40
45-50
2X 1/2/3/2/1 min
45-50
40 tempo
OFF
15
10/25/22
35-40
40-45
2 x 1/2/3/2/1
40-45
40 tempo
OFF
12
10/30/22
25-30
30-35
50- 10 x 400M
40-45
40 tempo
OFF
13
11/6/22
30-35
30
50
40-45
45 tempo
OFF
15
11/13/22
OFF
40-50
60- 12 x 400M
40-45
45-55 tempo
OFF
17
11/20/22
30
40-45
60-4X1200, 1x800
40-45
45-60 tempo
OFF
18
11/27/22
5m
40-50
60- 5x1600
40-45
50 tempo
OFF
14
12/4/22
5m
40-45
50- 8x800
40
50-55
OFF
20-PROG
12/11/22
3m
45
60- 10-12x800
40-45
50-70 tempo
OFF
13
12/18/22
5m
45-55
50- 8x800
35-40
50-55
OFF
OFF
12/25/22
22
40
50- 8x800
35-40
45-50
OFF
OFF
1/1/23
13-10MP
50-55
40
40
40 MP
OFF
10
1/8/23
OFF
40MP
30
30
30
OFF
2
1/15/23
26.2

Marine Corps Pace (9-10 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
7/10/22
OFF
25-35
30-40
OFF
30-40
OFF
3
7/17/22
OFF
25-35
30-40
OFF
30-40
OFF
4
7/24/22
OFF
30-35
30-40
OFF
30-40
OFF
5
7/31/22
OFF
30
35
OFF
30
OFF
6
8/7/22
OFF
35-40
40- 4xHR
OFF
35-40
OFF
7
8/14/22
OFF
35-40
45- 4xHR
30
35-40
OFF
8
8/21/22
OFF
35-45
50- 5xHR
30
35-40
OFF
7
8/28/22
OFF
35-45
45- 5xHR
35
35-45
OFF
9
9/4/22
OFF
35-45
45- 6xHR
35
35-45
OFF
10
9/11/22
OFF
35-45
40- 10X30/30
OFF
35-40
OFF
11
9/18/22
OFF
35-45
6min TT
30-40
35-45
OFF
9
9/25/22
OFF
35-45
40- 12x30/30
30-40
35-45
OFF
11
10/2/22
OFF
40-45
40- 8x60/60
30-40
35-45
OFF
12
10/9/22
OFF
30-40
40- 10x60/60
30-35
35-45
OFF
13
10/16/22
OFF
40-45
2X 1/2/3/2/1
35-40
35-45
OFF
14
10/23/22
OFF
35
2 x 1/2/3/2/1
30
35
OFF
11
10/30/22
OFF
30-40
45- 6x400
30
35 tempo
OFF
12
11/6/22
OFF
35-40
45- 8x400
30
40 tempo
OFF
13
11/13/22
OFF
35-40
50- 10 x 400M
30-35
45 tempo
OFF
16
11/20/22
OFF
40-45
50- 4x1200
30-35
45-50 tempo
OFF
17
11/27/22
OFF
35-40
55- 4x1600
30
40 tempo
OFF
13
12/4/22
OFF
40-45
50- 6x800
30-35
45
OFF
18- PROG
12/11/22
OFF
45-50
50- 8x800
30-35
45-55 tempo
OFF
12
12/18/22
OFF
45-55
50- 6x800
30-35
45-50
OFF
OFF
12/25/22
21
35-40
50- 6x800
35
45-50
OFF
OFF
1/1/23
12
45-50
40
30
35 MP
OFF
8
1/8/23
OFF
45MP
30
OFF
30
OFF
OFF
1/15/23
26.2

Catalina-Vegas Pace (10-14 min) 

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
7/10/22
OFF
30
40
OFF
30
OFF
3
7/17/22
OFF
25-30
30-40
OFF
30-40
OFF
4
7/24/22
OFF
30-35
30-40
OFF
30-40
OFF
5
7/31/22
OFF
30
30-40
OFF
30
OFF
5
8/7/22
OFF
30-35
40-45
OFF
30-40
OFF
6
8/14/22
OFF
30-35
40-45
OFF
30-40
OFF
7
8/21/22
OFF
35-40
40-45
30
40-45
OFF
6
8/28/22
OFF
35-40
40-3xHR
30
40-45
OFF
8
9/4/22
OFF
35
40-3xHR
OFF
30
OFF
9
9/11/22
OFF
35-40
40-8x30/30
25-30
40-45
OFF
10
9/18/22
OFF
35-40
6min TT
25-30
40-45
OFF
8
9/25/22
OFF
35-45
40-12x30/30
30
40-45
OFF
10
10/28/22
OFF
35-45
40-8x60/60
25-30
40-45
OFF
11
10/9/22
OFF
35-45
40-10x60x60
OFF
40-45
OFF
12
10/16/22
OFF
35-45
2x 1/2/3/2/1
25
40-45
OFF
13
10/25/22
OFF
35
2x 1/2/3/2/1
OFF
35
OFF
10
10/30/22
OFF
35-40
45-6x400
30
40-45
OFF
11
11/6/22
OFF
35-40
50-6x400
30
45-55
OFF
13
11/13/22
OFF
35-40
50-8x400
30
45-55
OFF
15
11/20/22
OFF
35
60-4x1200
OFF
45-55
OFF
16
11/27/22
OFF
35-45
55-4x1600
OFF
35
OFF
12
12/4/22
OFF
45-55
50-5x800
30
50-60
OFF
18
12/11/22
OFF
40-45
50-5x800
30
55-65
OFF
11
12/18/22
OFF
45-55
50-5x800
OFF
50
OFF
OFF
12/25/22
21
30-35
50-5x800
OFF
45-55
OFF
OFF
1/1/23
11
45-55
35
OFF
40
OFF
7
1/8/23
OFF
50
30
OFF
35
OFF
OFF
1/15/23
26.2

LA Pace (14+ min)

Date of Week
Sun
Mon
Tue
Wed
Thu
Fri
Sat
7/10/22
OFF
30-40
30-40
OFF
35-45
OFF
3
7/17/22
OFF
40-45
35-45
OFF
40-45
OFF
4
7/24/22
OFF
40-45
35-45
OFF/30
40-45
OFF
5
7/31/22
OFF
40-45
35-45
OFF/30
40-45
OFF
5
8/7/22
OFF
30
40
OFF
35
OFF
6
8/14/22
OFF
40-50
40-50
OFF/30
35-45
OFF
7
8/21/22
OFF
45-50
10/10/10.
OFF/30
45-50
OFF
6
8/28/22
OFF
45-50
10/10/10.
OFF/30
45
OFF
8
9/4/22
OFF
50-60
15/15/15.
OFF/30
45-55
OFF
9
9/11/22
OFF
50-60
15/15/15.
OFF/30
50-60
OFF
10
9/18/22
OFF
55-60
6min TT
OFF/30
45-55
OFF
8
9/25/22
OFF
55-60
45, 5X2:00/2:00
OFF/30
45-55
OFF
10
10/2/22
OFF
45
45, 5X2:00/2:00
OFF
45
OFF
11
10/9/22
OFF
55-60
45, 5X2:00/2:00
OFF/30
45-55
OFF
12
10/16/22
OFF
55-60
60, 5X2:00/2:00
OFF/30
45-55
OFF
13
10/25/2
OFF
55-60
60, 5X2:00/2:00
OFF/30
45-55
OFF
10
10/30/22
OFF
40
60, 6X2:00/2:00
OFF
45
OFF
11
11/6/22
OFF
45-50
45-50
OFF/30
45-50
OFF
13
11/13/22
OFF
55-60
60,8X2:00/2:00
OFF/30
45-55
OFF
15
11/20/22
OFF
55-60
60,8X2:00/2:00
OFF/30
45-55
OFF
16
11/27/22
OFF
40
60,10X2:00/2:00
OFF/30
45
OFF
12
12/4/22
OFF
55-60
45,8X2:00/2:00
OFF/30
45
OFF
18
12/11/22
OFF
55-60
50-60
OFF/30
50-60
OFF
11
12/18/22
OFF
55-60
55-60
OFF/30
50-60
OFF
OFF
12/25/22
21
55-60
55-60
30
45-55
OFF
OFF
1/1/23
11
50
45
OFF
40
OFF
7
1/8/23
OFF
50
30
OFF
35
OFF
OFF
1/15/23
26.2