Explanation of Schedules

What should you run when?

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Run for Minutes Sunday-Friday
Run Mileage on Saturday

  • Sunday-Friday: run the # of minutes posted on the schedule.

  • Saturday: run the # of miles  posted.

  • Saturday's pace should be a conversational pace (long slow distance)

  • "EZ" = easy pace (e.g., 2m EZ is 2 miles at an easy relaxed pace)

  • "RP" = run or walk at your race pace

  • "CR" = "maximum conversational pace" that is 30-60 sec faster per mile than your long slow run pace

  • "MP" = Marathon Pace

  • "PROG" = Progressively increase pace throughout run

  • "Xtrain"  = do weight training (either body weight or actual weights)

  • If Xtrain is twice weekly, do upper body focus one day and lower body the other.

  • "Core" = do a core workout.

  • "Tempo" = Divide your workout time into thirds.  First 1/3 is warmup jog.  Second 1/3 is at ~10K pace (85-90% max HR). Third 1/3 is cool down time.

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Hill Repeats

Hill Repeats (HR) are Tuesdays

*when listed on Training Schedule

  1. Find a hill with a moderate grade that will tire you, but not so steep that you can't finish (e.g., uphill grade of ~8-11%).

  2. Warm up with easy running (about 10-15 minutes) then stretch before hill repeats.

  3. Run up hill for 1 min at 90-95% effort level

  4. Jog or walk back down for 2 min time.

  5. Repeats as many times as shown on the schedule (goal is to reach higher up the hill on every repeat)

  6. Complete workout with easy run/jog to complete your minutes for the day’s workout.

Example: “50 4xHR”

  • 50 minutes is your total run time

  • 4 hill repeats are nestled within a warm up and cool down.

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Interval Training
AKA Track Workouts

*when listed on Training Schedule

  • Interval training is on Tuesdays

  • Begin all interval workouts with ~10 minutes of easy jogging to warm up & then stretch

  • After completing last interval, do 10 min cool down jog & stretch

  • Notation on training schedules may include a total # of min to run in addition to the intervals (e.g., 50-5x800 = 50 total min run w/five 800 meter intervals)

14x30/30 Intervals

  • 14 intervals of the following:

  • Run hard (95%) effort for 30 sec

  • Follow with 30 sec easy recovery jog

10/30/10 (and similar)

  • Walk 10 minutes at regular pace

  • Then 30 minutes at elevated pace

  • Follow with 10 minutes at easy pace again

  • Total walk will be 50 minutes, but be "out of your comfort zone" for the middle 30 minutes

1/2/3/2/1 Intervals

  • Run hard (95%) effort for 1 min

  • Follow with 1 min easy recovery jog

  • Run hard (95%) effort for 2 min

  • Follow with 1 min easy recovery jog

  • Run hard (95%) effort for 3 min

  • Follow with 1 min easy recovery jog

4x400 Intervals

  • 4 intervals of the following:

  • Run hard (95%) effort for 400 meters (1 lap of track)

  • Follow with 200 meters easy recovery jog

5x800 Intervals

  • 5 intervals of the following:

  • Run hard (95%) effort for 800 meters (2 laps of track)

  • Follow with 200 meters easy recovery jog

4x2 Intervals

  • 4 intervals of the following:

  • Run hard (95%) effort for 2 min

  • Follow with 2min easy recovery jog