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 |