Explanation of Schedules

• Weekly schedules start on Sunday and end with Saturday's group run mileage (e.g., "Week of" lists Sunday's Date).

• 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.

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.

• 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 (or 60/60 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

50, 6 min TT

• This workout is 50 minutes in total with a 6-minute time trial (TT) in between an easy warm-up & cool down jog. 

• Run as far as you can in 6 minutes & determine the distance you ran. 

• The purpose of the 6 min TT is to test your aerobic endurance fitness, which will help predict your marathon time. 

• Enter your six-minute distance in this chart to help predict your marathon time.