Carlsbad Half Marathon - January 15, 2023

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
45- 4xHR
30-35
45-50
OFF
8
8/14/22
30-35
40-45
50- 5xHR
30-35
40-45
OFF
7
8/21/22
35-40
45-50
50- 5xHR
40-45
50
OFF
8
8/28/22
30-35
50-55
50- 6xHR
40-45
50
OFF
7
9/4/22
35-40
50-55
50- 8xHR
50-55
45
OFF
8
9/11/22
30-35
50-55
45- 12x30/30
40-45
50
OFF
9
9/18/22
30-35
45-50
45 - 6m TT
45-50
50
OFF
8
9/25/22
30
40-45
45- 12x30/30
40-45
45
OFF
9
10/2/22
35-40
40-45
40- 8x60/60
45-50
50
OFF
10
10/9/22
40-45
40-45
45- 10x60/60
50-55
40-45 tempo
OFF
9
10/16/22
40-45
50-55
45- 10x60/60
50-55
40-45 tempo
OFF
10
10/23/22
45-50
45-50
40- 4x400
50-55
40-45 tempo
OFF
11
10/30/22
30
40-50
40- 4x400
40-45
40-45 tempo
OFF
11
11/6/22
40-45
40-45
40- 5x400
40-45
50-tempo
OFF
9
11/13/22
OFF
40-50
40- 5x400
40-45
50-55 tempo
OFF
10
11/20/22
30
45-50
45- 6x400
40-45
55-60 tempo
OFF
11- 4RP
11/27/22
5m
45-55
45- 3x800
40-45
60 tempo
OFF
12
12/4/22
5m
40-45
50- 4x800
40-45
55-60
OFF
13- 6RP
12/11/22
3m
50
50- 5x800
40-45
60 tempo
OFF
12
12/18/22
5m
50-60
50- 6x800
40-45
55-60
OFF
14
12/25/22
OFF
40-45
50- 6x800
40-45
50
OFF
11 -8MP
1/1/23
OFF
60
45
40
45 RP
OFF
8
1/8/23
OFF
45 RP
30
35
30
OFF
2
1/15/23
13.1

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
4m
7/17/22
OFF
40-45
40-45
30-35
40-45
OFF
5m
7/24/22
OFF
40-45
40-45
30-35
40-45
OFF
6m
7/31/22
OFF
40-45
40-45
30-35
40-45
OFF
7m
8/7/22
OFF
40-45
45- 4xHR
30-35
40-45
OFF
8m
8/14/22
0-30
40-45
50- 5xHR
30-35
40-45
OFF
7m
8/21/22
0-30
45-50
50- 5xHR
35-40
45-50
OFF
8m
8/28/22
0-30
45
50- 6xHR
35-40
45
OFF
7m
9/4/22
0-30
30
50- 8xHR
40-45
50
OFF
8m
9/11/22
0-30
45
45- 12x30/30
40-45
50
OFF
9m
9/18/22
0-30
35-40
45 - 6m TT
40-45
50- 4X2/2
OFF
8M
9/25/22
0-30
35-40
45- 12x30/30
40-45
45-50
OFF
9M
10/2/22
30-35
35-40
40- 8x60/60
40-45
45-50
OFF
10M
10/9/22
35-40
35-40
45- 10x60/60
40-45
40 tempo
OFF
9M
10/16/22
35-40
45-50
45- 10x60/60
45-50
40 tempo
OFF
10M
10/23/22
35-40
40-45
40- 4x400
40-45
40 tempo
OFF
11m
10/30/22
25-30
30-35
40- 4x400
40-45
40 tempo
OFF
11M
11/6/22
30-35
30
40- 5x400
40-45
45 tempo
OFF
2 or 9m
11/13/22
OFF or Vegas
40-50
40- 5x400
40-45
45-55 tempo
OFF
10m
11/20/22
30
40-45
45- 6x400
40-45
45-60 tempo
OFF
11m-4RP
11/27/22
5m
40-50
45- 3x800
40-45
50 tempo
OFF
12M
12/4/22
5m
40-45
50- 4x800
40
50-55
OFF
13m-6RP
12/11/22
3m
45
50- 5x800
40-45
50-70 tempo
OFF
12M
12/18/22
5m
45-55
50- 6x800
35-40
50-55
OFF
14
12/25/22
OFF
40
50- 6x800
35-40
45-50
OFF
11- 8RP
1/1/23
OFF
50-55
40
40
40 RP
OFF
8M
1/8/23
OFF
40RP
30
30
30
OFF
2M
1/15/23
13.1

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
6
8/21/22
OFF
35-45
50- 5xHR
30
35-40
OFF
7
8/28/22
OFF
35-45
50- 5xHR
35
35-45
OFF
6
9/4/22
OFF
35-45
50- 6xHR
35
35-45
OFF
7
9/11/22
OFF
35-45
45- 10x30/30
OFF
35-40
OFF
8
9/18/22
OFF
35-45
45 - 6m TT
30-40
35-45
OFF
7
9/25/22
OFF
35-45
40- 12x30/30
30-40
35-45
OFF
8
10/2/22
OFF
40-45
40- 8x60/60
30-40
35-45
OFF
9
10/9/22
OFF
30-40
45- 10x60/60
30-35
35-45
OFF
8
10/16/22
OFF
40-45
45- 10x60/60
35-40
35-45
OFF
9
10/23/22
OFF
35
40- 4x400
30
35
OFF
10
10/30/22
OFF
30-40
40- 4x400
30
35 tempo
OFF
10
11/3/22
OFF
35-40
40- 5x400
30
40 tempo
OFF
8
11/13/22
OFF
35-40
40- 5x400
30-35
45 tempo
OFF
9
11/20/22
OFF
40-45
45-6X400
30-35
45-50 tempo
OFF
10
11/27/22
OFF
35-40
45- 3x800
30
40 tempo
OFF
11
12/4/22
OFF
40-45
50- 4x800
30-35
45
OFF
12- 6RP
12/11/22
OFF
45-50
50- 5x800
30-35
45-55 tempo
OFF
11
12/18/22
OFF
45-55
50- 6x800
30-35
45-50
OFF
13
12/25/22
OFF
35-40
50
35
40-50
OFF
11
1/1/23
OFF
45-50
40
30
35 MP
OFF
7
1/8/23
OFF
45MP
30
OFF
30
OFF
OFF
1/15/23
13.1

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
4
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
5
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
5
9/4/22
OFF
35
40- 3xHR
OFF
30
OFF
6
9/11/22
OFF
35-40
40- 8x30/30
25-30
40-45
OFF
7
9/18/22
OFF
35-40
40- 6min TT
25-30
40-45
OFF
6
9/25/22
OFF
35-45
40- 6xHR
30
40-45
OFF
7
10/2/22
OFF
35-45
40- 10x30/30
25-30
40-45
OFF
8
10/9/22
OFF
35-45
45 - 6m TT
OFF
40-45
OFF
7
10/16/22
OFF
35-45
40- 12x30/30
25
40-45
OFF
8
10/23/22
OFF
35
40- 8x60/60
OFF
35
OFF
9
10/30/22
OFF
35-40
40- 10x60/60
30
40-45
OFF
9
11/6/22
OFF
35-40
2X 1/2/3/2/1 min
30
45-55
OFF
7
11/13/22
OFF
35-40
2 x 1/2/3/2/1
30
45-55
OFF
8
11/20/22
OFF
35
45- 6x400
OFF
45-55
OFF
9
11/27/22
OFF
35-45
40-3X800
OFF
35
OFF
10
12/4/22
OFF
45-55
40-3X800
30
50-60
OFF
11
12/11/22
OFF
40-45
40-4X800
30
55-65
OFF
10
12/18/22
OFF
45-55
45- 5x800
OFF
50
OFF
12
12/25/22
OFF
30-35
40
OFF
45-55
OFF
10
1/1/23
OFF
45-55
35
OFF
40
OFF
6
1/8/23
OFF
50
25
OFF
35
OFF
OFF
1/15/23
13.1

LA Pace (14+ min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
7/10/22
OFF
30-40
30-40
OFF
35-45
OFF
3M
7/17/22
OFF
40-45
35-45
OFF
40-45
OFF
4M
7/24/22
OFF
40-45
35-45
OFF/30
40-45
OFF
4M
7/31/22
OFF
40-45
35-45
OFF/30
40-45
OFF
5M
8/7/22
OFF
30
40
OFF
35
OFF
6M
8/14/22
OFF
40-50
40-50
OFF/30
35-45
OFF
5M
8/21/22
OFF
45-50
10/10/10.
OFF/30
45-50
OFF
6M
8/28/22
OFF
45-50
10/10/10.
OFF/30
45
OFF
5M
9/4/22
OFF
50-60
15/15/15.
OFF/30
45-55
OFF
6M
9/11/22
OFF
50-60
15/15/15.
OFF/30
50-60
OFF
7M
9/18/22
OFF
55-60
6min TT
OFF/30
45-55
OFF
6M
9/25/22
OFF
55-60
45,5X2:00/2:00
OFF/30
45-55
OFF
7M
10/2/22
OFF
45
45,5X2:00/2:00
OFF
45
OFF
8M
10/9/22
OFF
55-60
45,5X2:00/2:00
OFF/30
45-55
OFF
7M
10/16/22
OFF
55-60
60,5X2:00/2:00
OFF/30
45-55
OFF
8M
10/23/22
OFF
55-60
60,5X2:00/2:00
OFF/30
45-55
OFF
9M
10/30/22
OFF
40
60,6X2:00/2:00
OFF
45
OFF
9M
11/6/22
OFF
45-50
45-50
OFF/30
45-50
OFF
2 or 7M
11/13/22
OFF or Vegas
55-60
60,8X2:00/2:00
OFF/30
45-55
OFF
8M
11/20/22
OFF
55-60
60,8X2:00/2:00
OFF/30
45-55
OFF
9M
11/27/22
OFF
40
60,10X2:00/2:00
OFF/30
45
OFF
10M
12/4/22
OFF
55-60
45,8X2:00/2:00
OFF/30
45
OFF
11M
12/11/22
OFF
55-60
60, 12x2:00/2:00
OFF/30
50-60
OFF
10M
12/18/22
OFF
55-60
60, 10x2:00/2:00
OFF/30
50-60
OFF
12
12/25/22
OFF
55-60
45, 5x2:00/2:00
30
45-55
OFF
10
1/1/23
OFF
50
30
OFF
40
OFF
6M
1/8/23
OFF
50
30
OFF
35
OFF
OFF
1/15/22
13.1