San Diego Rock N Roll Marathon - October 24, 2021

Explanation of Schedules

Chicago Pace (sub 8-min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
35-40
45-50
30-35
45-50
OFF
4-5
6/6/21
OFF
45-50
45-50
30-35
40-45
OFF
5-6
6/13/21
OFF
50-55
45-50
30-35
45-50
OFF
6-7
6/20/21
OFF
45-50
50-55
30-35
45-50
OFF
7-8
6/27/21
30-35
40-45
40-45, 4xHR
30-35
40-45
OFF
8
7/4/21
40-45
45-50
40-50, 5xHR
45-50
50-55
OFF
9
7/11/21
40-45
50-55
40-60, 6xHR
55-60
45-50
OFF
10
7/18/21
30-35
50-55
45-50, 10x60/60
40-45
55-60
OFF
9
7/25/21
OFF
40-45
45-50, 14x60/60
45-50
55-60
OFF
11
8/1/21
OFF
50-55
50-55, 16x60/60
40-45
55-60, 2m Tempo
OFF
12
8/8/21
40-45
40-45
50, 6min TT
45-50
55-60, 2m Tempo
OFF
13
8/15/21
45-50
50-55
55-60, 10x400
45-50
50, 3m Tempo
OFF
15
8/22/21
45-50
55-60
60, 6x800
45-50
55, 3m Tempo
OFF
16
8/29/21
OFF
50-55
60, 4x1600
45-50
55, 3m Tempo
OFF
18 Prog
9/5/21
45-50
50-55
60, 14x30/30
45-50
55, 3m Tempo
OFF
20
9/12/21
35-40
45-50
60, 5x1600
60-65
50-55 3m tempo
OFF
12
9/19/21
55-60
45-50
60, 10x800
45-50
65, 3m tempo
OFF
16 Prog
9/26/21
50-55
55-60
50, 6min TT
35-40
50-55, 3x2/2
OFF
22
10/3/21
OFF
45-50 MP
55, 5x800
45-50
50-55, 3x2/2
OFF
13, 10 MP
10/10/21
35-40
40-45 MP
45-50
45-50
45-50 MP
OFF
8
10/17/21
OFF
40-45 MP
OFF
35-40
30-35 MP
3 EZ
OFF
10/24/21
26.2m

New York Pace (8-9 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
30-35
35-40
30-35
45-50
OFF
4-5.
6/6/21
OFF
35-40
40-45
30-35
30-35
OFF
5-6.
6/13/21
OFF
45-50
40-45
30-35
40-45
OFF
6-7.
6/20/21
OFF
40-45
45-50
30-35
45-50
OFF
7-8.
6/27/21
30-35
40-45
40-45, 4xHR
30-35
40-45
OFF
8
7/4/21
30-35
40-45
40-50, 5xHR
40-45
45-50
OFF
9
7/11/21
30-35
45-50
40-60, 6xHR
50-55
45-50
OFF
10
7/18/21
30-35
45-50
45-50, 10x60/60
40-45
50-55
OFF
9
7/25/21
OFF
35-40
45-50, 14x60/60
45-50
50-55
OFF
11
8/1/21
OFF
45-50
50-55, 16x60/60
40-45
50, 2m Tempo
OFF
12
8/8/21
35-40
35-40
50, 6min TT
45-50
50, 2m Tempo
OFF
13
8/15/21
40-45
45-50
55-60, 10x400
40-45
50, 2m Tempo
OFF
15
8/22/21
45-50
50-55
60, 6x800
40-45
50, 3m Tempo
OFF
16
8/29/21
OFF
45-50
60, 4x1600
45-50
50, 3m Tempo
OFF
18 Prog
9/5/21
50-55
45-50
60, 14x30/30
45-50
55, 3m Tempo
OFF
20
9/12/21
30-35
45-50
60, 5x1600
55-60
50-55 3m tempo
OFF
12
9/19/21
50-55
45-50
60, 10x800
45-50
60-65, 3m tempo
OFF
16 Prog
9/26/21
45-50
55-60
50, 6min TT
35-40
45-50, 3x2/2
OFF
22
10/3/21
OFF
40-45 MP
55, 5x800
40-45
45-50, 3x2/2
OFF
13, 10 MP
10/10/21
30-35
40-45 MP
45-50
45-50
40-45 MP
OFF
8
10/27/21
OFF
35-40 MP
OFF
35-40
25-30
2 EZ
OFF
10/24/21
26.2m

Marine Corps Pace (9-10 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
25-35
30-40
OFF
35-45
OFF
3
6/6/21
OFF
25-35
35-45
OFF
30-40
OFF
4
6/13/21
OFF
40-50
35-45
OFF
35-45
OFF
5
6/20/21
OFF
35-45
40-50
OFF
40-50
OFF
6
6/27/21
OFF
35-45
35-45, 4xHR
OFF
35-45
OFF
7
7/4/21
OFF
40-45
40-50, 5xHR
OFF
40-50
OFF
8
7/11/21
OFF
40-50
45-55, 6xHR
40-50
35-45
OFF
9
7/18/21
OFF
40-50
45-50, 12x30/30
30-40
45-55
OFF
8
7/25/21
OFF
35-45
45-50, 14x30/30
30-40
45-55
OFF
10
8/1/21
OFF
40-50
45-50, 14x30/30
35-45
45-55, 1m Tempo
OFF
11
8/8/21
OFF
45-55
50, 6min TT
35-45
45-55, 1m Tempo
OFF
12
8/15/21
OFF
40-50
55-60, 8x400
35-45
40-50, 2m Tempo
OFF
14
8/22/21
OFF
40-50
55-60, 10x400
30-40
40-50, 2m Tempo
OFF
15
8/29/21
OFF
40-50
60, 6x800
35-45
40-50, 2m Tempo
OFF
17
9/5/21
OFF
40-50
60, 12x30/30
30-40
40-50, 2m Tempo
OFF
18.5
9/12/21
OFF
40-50
60, 4x1600
30-40
40-50, 2m Tempo
OFF
10
9/19/21
OFF
40-50
60, 10x800
35-45
45-55, 2m Tempo
OFF
15 Prog
9/26/21
OFF
35-45
50, 6min TT
30-40
30-40
OFF
21
10/3/21
OFF
35-45 MP
55, 5x800
35-45
40-50
OFF
11
10/10/21
OFF
35-45 MP
40-50
40-50
25-35 MP
OFF
7
10/17/21
OFF
30-35 MP
OFF
30-35
OFF
2 EZ
OFF
10/24/21
26.2m

Catalina-Vegas Pace (10-14 min) 

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
20-30
25-35
OFF
30-40
OFF
3
6/6/21
OFF
20-30
30-40
OFF
30-40
OFF
3
6/13/21
OFF
40-50
35-45
OFF
35-45
OFF
4
6/20/21
OFF
30-40
35-45
OFF
35-45
OFF
5
6/27/21
OFF
35-45
30-45, 4xHR
OFF
35-45
OFF
6
7/4/21
OFF
35-45
40-50, 5xHR
OFF
30-40
OFF
7
7/11/21
OFF
35-45
40-50, 5xHR
40-50
30-40
OFF
8
7/18/21
OFF
35-45
45-50, 10x30/30
OFF
40-50
OFF
7
7/25/21
OFF
30-40
45-50, 12x30/30
OFF
40-50
OFF
9
8/1/21
OFF
40-50
45-50, 12x30/30
OFF
40-50
OFF
10
8/8/21
OFF
40-50
50, 6min TT
OFF
40-50
OFF
11
8/15/21
OFF
40-50
55-60, 8x400
OFF
35-45
OFF
13
8/22/21
OFF
35-45
55-60, 10x400
OFF
45-55
OFF
14
8/29/21
OFF
35-45
60, 6x800
30-40
35-45
OFF
16
9/5/21
OFF
40-50
60, 12x30/30
30-40
35-45
OFF
18.5
9/12/21
OFF
40-50
60, 8x800
30-40
35-45
OFF
8
9/19/21
OFF
40-50
65, 10x800
OFF
40-50
OFF
14
9/26/21
OFF
40-50
45, 6min TT
OFF
25-35
OFF
21
10/3/21
OFF
30-40 MP
60, 5x800
OFF
35-45
OFF
11
10/10/21
OFF
30-40 MP
40-50
35-45
20-30 MP
OFF
6
10/17/21
OFF
25-30 MP
OFF
25-30
OFF
2 EZ
OFF
10/24/21
26.2m

LA Pace (14+ min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/30/21
OFF
30-40
30-40
OFF
35-45
OFF
3
6/6/21
OFF
40-50
30-40
OFF
40-50
OFF
3
6/13/21
OFF
40-50
35-45
OFF
40-50
OFF
4
6/20/21
OFF
40-50
40-50
OFF
45-55
OFF
5
6/27/21
OFF
40-50
10/20/10.
OFF
40-50
OFF
6
7/4/21
OFF
45-55
10/30/10.
OFF
45-55
OFF
7
7/11/21
OFF
45-55
10/40/10.
OFF
45-55
OFF
8
7/18/21
OFF
45-55
10/40/10.
OFF
45-55
OFF
7
7/25/21
OFF
45-55
10/40/10.
OFF
45-55
OFF
9
8/1/21
OFF
45-55
10/40/10.
OFF
45-55
OFF
10
8/8/21
OFF
45-55
10/40/10.
OFF
45-55
OFF
11
8/15/21
OFF
45-55
10/40/10.
OFF
45-55
OFF
13
8/22/21
OFF
55-60
10/40/10.
OFF
45-55
OFF
14
8/29/21
OFF
45-55
10/40/10.
OFF
55-65
OFF
16
9/5/21
OFF
45-55
10/40/10.
OFF
35-45
OFF
18.5
9/12/21
OFF
35-45
10/45/10.
OFF
40-50
OFF
8
9/19/21
OFF
50-65
10/50/10.
OFF
40-50
OFF
14
9/26/21
OFF
35-45
45-55
OFF
25-35
OFF
21
10/3/21
OFF
40-50 MP
40-50
OFF
35-45
OFF
11
10/10/21
OFF
30-40 MP
35-45
OFF
35-45
OFF
6
10/17/21
OFF
30 MP
OFF
30
OFF
20 EZ
OFF
10/24/21
26.2m