San Diego Rock N Roll Half Marathon - October 24, 2021

Chicago Pace (sub 8-min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
35-40
45-50
40-45
50-55
OFF
4
6/6/21
OFF
35-45
40-45
30-35
45-50
OFF
5
6/13/21
OFF
35-40
45-50
35-40
45-50
OFF
6
6/20/21
OFF
35-40
45-50
40-45
50-55
OFF
7
6/27/21
OFF
35-40
45-50
30-35
45-50
OFF
8
7/4/21
OFF
35-40
45-50
40-45
50-55
OFF
6
7/11/21
OFF
35-40
45-50- 3 x HR
40-45
50-55
OFF
7
7/18/21
OFF
35-40
45-50- 4 X HR
40-45
50-55
OFF
7
7/25/21
OFF
40-45
45-50- 4 X HR
40-45
50-55
OFF
8
8/1/21
OFF
40-45
50-55- 5 X HR
40-45
50-55
OFF
8-9.
8/8/21
OFF
45-50
50-55- 6 X HR
50-55
50-55
OFF
9
8/15/21
OFF
45-50
50- 6 X 400
40-45
50-55
OFF
10
8/22/21
OFF
45-50
50- 6 X 400
40-45
45-50
OFF
9
8/29/21
OFF
50-55
55- 8 X 400
45-50
50- 2m tempo
OFF
10
9/5/21
OFF
45-50
50- 4x 800
45-50
50- 2m tempo
OFF
11
9/12/21
OFF
45-50
55- 5X 800
45-50
50-55 3m tempo
OFF
12
9/19/21
OFF
50-55
60- 6X 800
40-45
50-55 3m tempo
OFF
13
9/26/21
OFF
45-50
60- 8X 800
50-55
50- 3m tempo
OFF
14
10/3/21
OFF
60-65
55- 5X 800
35-45
50- 3m tempo
OFF
12, 8RP
10/10/21
OFF
50-55
55- 5X 800
40-45
30-35 RP
OFF
8
10/17/21
OFF
30-35 RP
OFF
35-40
30-35 RP
OFF
3 EZ
10/24/21
13.1

New York Pace (8-9 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
35-40
45-50
40-45
45-50
OFF
4
6/6/21
OFF
35-45
40-45
30-35
45-50
OFF
5
6/13/21
OFF
35-40
45-50
30-35
45-50
OFF
6
6/20/21
OFF
35-40
45-50
40-45
45-50
OFF
7
6/27/21
OFF
35-40
45-50
30-35
45-50
OFF
8
7/4/21
OFF
35-40
45-50
40-45
45-50
OFF
6
7/11/21
OFF
35-40
45-50- 3 x HR
40-45
45-50
OFF
7
7/18/21
OFF
35-40
45-50- 4 X HR
40-45
45-50
OFF
7
7/25/21
OFF
40-45
45-50- 4 X HR
40-45
45-50
OFF
8
8/1/21
OFF
40-45
45-50- 5 X HR
40-45
45-50
OFF
8
8/8/21
OFF
45-50
50- 6 X HR
45-50
45-50
OFF
9
8/15/21
OFF
45-50
50- 6 X 400
40-45
45-50
OFF
10
8/22/21
OFF
45-50
50- 6 X 400
40-45
40-45
OFF
9
8/29/21
OFF
45-50
55- 8 X 400
45-50
50- 2m tempo
OFF
10
9/5/21
OFF
45-50
50- 4x 800
45-50
50- 2m tempo
OFF
11
9/12/21
OFF
45-50
55- 5X 800
45-50
50- 2m tempo
OFF
12
9/19/21
OFF
45-50
60- 6X 800
40-45
50-55 3m tempo
OFF
13
9/26/21
OFF
40-45
60- 8X 800
50-55
40-45- 3m tempo
OFF
14
10/3/21
OFF
55-60
55- 5X 800
35-45
40-45- 3m tempo
OFF
12, 8RP
10/10/21
OFF
45-50
55- 5X 800
35-40
30-35 RP
OFF
8
10/17/21
OFF
30-35 RP
OFF
35-40
25-30
OFF
2 EZ
10/24/21
13.1

Marine Corps Pace (9-10 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
30-40
35-40
35-40
35-40
OFF
3
6/6/21
OFF
25-35
30-40
OFF
35-40
OFF
4
6/13/21
OFF
30-40
40-45
OFF
40-50
OFF
5
6/20/21
OFF
30-40
40-45
25-30
40-50
OFF
6
6/27/21
OFF
35-40
40-50
25-30
40-45
OFF
7
7/4/21
OFF
35-40
40-50
35-45
40-45
OFF
5
7/11/21
OFF
35-40
40-50- 3 x HR
35-45
40-45
OFF
6
7/18/21
OFF
30-40
40-50- 4 X HR
35-45
40-45
OFF
6
7/25/21
OFF
35-45
40-50- 4 X HR
35-45
40-50
OFF
7
8/1/21
OFF
35-45
40-50- 5 X HR
35-45
40-50
OFF
7
8/8/21
OFF
35-45
50- 6 X HR
35-45
40-50
OFF
8
8/15/21
OFF
40-50
45-50- 4 X 400
35-45
40-50
OFF
9
8/22/21
OFF
40-50
45-50- 5 X 400
30-40
35-45
OFF
8
8/29/21
OFF
40-50
50-55- 6 X 400
40-50
45-50
OFF
9
9/5/21
OFF
45
50- 4x 800
40-50
45-50
OFF
10
9/12/21
OFF
40-50
55- 5X 800
35-45
50-55
OFF
11
9/19/21
OFF
40-50
55- 5X 800
30-35
45-50
OFF
12
9/26/21
OFF
35-45
60- 6X 800
40-50
30-40
OFF
13
10/3/21
OFF
50-55
55- 5X 800
35-45
35-45
OFF
11, 5 RP
10/10/21
OFF
35-45
50- 4x 800
30-40
25-35 RP
OFF
7
10/17/21
OFF
30 RP
OFF
30-35
OFF
OFF
2 EZ
10/24/21
13.1

Catalina-Vegas Pace (10-14 min) 

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
30-40
40-45
OFF
40-45
OFF
3
6/6/21
OFF
25-35
25-35
OFF
35-40
OFF
3-4
6/13/21
OFF
35-40
30-40
OFF
35-45
OFF
4
6/20/21
OFF
35-40
40-50
OFF
40-50
OFF
5
6/27/21
OFF
35-40
40-50
OFF
40-50
OFF
6
7/4/20
OFF
30-40
40-50
30-40
40-50
OFF
4
7/11/21
OFF
30-40
40-50- 3 x HR
30-40
40-50
OFF
5
7/18/21
OFF
30-40
40-50- 4 X HR
30-40
40-50
OFF
4
7/25/21
OFF
30-40
40-50- 4 X HR
30-40
40-50
OFF
5
8/1/21
OFF
30-40
40-50- 5 X HR
30-40
40-50
OFF
6
8/8/21
OFF
35-45
50- 6 X HR
30-40
40-50
OFF
7
8/15/21
OFF
40-50
45-50- 4 X 400
30-40
40-45
OFF
8
8/22/21
OFF
40-50
45-50- 5 X 400
OFF
35-45
OFF
7
8/29/21
OFF
35-45
50-55- 6 X 400
35-45
45-50
OFF
8
9/5/21
OFF
45-50
50- 4x 800
35-45
45-50
OFF
9
9/12/21
OFF
40-50
55- 5X 800
30-35
45-50
OFF
10
9/19/21
OFF
40-50
55- 4X 800
30-35
50-55
OFF
11
9/26/21
OFF
30-40
55- 5X 800
40-50
30-40
OFF
12
10/3/21
OFF
50-55
55- 5X 800
30-35
35-45
OFF
10, 4 RP
10/10/21
OFF
30-40
50- 4x 800
OFF
20-30 RP
OFF
6
10/17/21
OFF
25 RP
OFF
25-30
OFF
OFF
2 EZ
10/24/21
13.1

LA Pace (14+ min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
30-40
30-40
OFF
35-40
OFF
3
6/6/21
OFF
30-40
30-40
OFF
35-40
OFF
3
6/13/21
OFF
30-40
40-50
OFF
40-50
OFF
4
6/20/21
OFF
30-40
40-50
OFF
40-50
OFF
5
6/27/21
OFF
40-50
40-50
OFF
10/30/20.
OFF
6
7/4/21
OFF
45-50
40-50
OFF
10/40/10.
OFF
4
7/11/21
OFF
45-50
40-50
25-30
10/40/10.
OFF
5
7/18/21
OFF
45-50
40-50
25-30
10/40/10.
OFF
4
7/25/21
OFF
45-50
40-50
OFF
10/40/10.
OFF
5
8/1/21
OFF
45-50
40-50
0FF-30
10/40/10.
OFF
6
8/8/21
OFF
45-50
40-50
OFF-30
10/40/10.
OFF
7
8/15/21
OFF
45-50
40-50
OFF
10/40/10.
OFF
8
8/22/21
OFF
40-50
60, 8X2/2
OFF-30
10/40/10.
OFF
7
8/29/21
OFF
50-55
60, 10X2/2
OFF-30
10/40/10.
OFF
8
9/5/21
OFF
55-65
60, 8X2/2
OFF-30
10/40/10.
OFF
9
9/12/21
OFF
45-50
60, 10X2/2
OFF-30
10/45/10.
OFF
10
9/19/21
OFF
55-65
60, 12X2/2
OFF-35
10/50/10.
OFF
11
9/26/21
OFF
55-65
60, 12X2/2
OFF
40-50
OFF
12
10/3/21
OFF
45-55
50, 5X2/2
OFF-35
35-45
OFF
10
10/10/21
OFF
45-50
30-45
OFF
35-45
OFF
6
10/17/21
OFF
45 RP
OFF
30
OFF
2 EZ
OFF
10/24/21
13.1