Weekly Schedule

5k/10k Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
5k/10k 7:00 Bel Inizio 5K/10K OFF 40/e 35/e OFF 35/tempo OFF
USA FIT Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Blue 6:10 or 6:55 7 or 4 OFF 40/e 40/e OFF 35/tempo OFF
Green 6:10 or 6:55 7 or 4 OFF 35/e 40/e OFF 35/tempo OFF
Yellow 6:10 or 6:55 7 or 4 OFF 30/e 35/e OFF 35/tempo OFF
Red 6:10 or 6:55 7 or 4 OFF 30/e 35/e OFF 35/tempo OFF
Orange 6:10 or 6:55 7 or 4 OFF 30/e 35/e OFF 35/tempo OFF
Purple 5:30 or 6:30 7 or 4 OFF 30/e 35/e OFF 35/tempo OFF
USA FIT Full Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Blue 5:05 18 MILES OFF 40/e 40/e OFF 35/tempo OFF
Green 5:05 18 MILES OFF 35/e 40/e OFF 35/tempo OFF
Yellow 5:15 15 MILES OFF 30/e 35/e OFF 35/tempo OFF
Red 4:50 15 MILES OFF 30/e 35/e OFF 35/tempo OFF
Orange 4:20 15 MILES OFF 30/e 35/e OFF 35/tempo OFF
Purple 4:00 15 MILES OFF 30/e 35/e OFF 35/tempo OFF

Color Group Training Pace:

Fall Marat All paces
5k/10k All paces
Red 11 to 12 mins per mile
Orange 12 to 14 mins per mile
Purple 15-20 mins per mile
Blue 8 mins per mile and under
Green 9 mins per mile
Yellow 10 mins per mile

 

Glossary

Speed Work
“8×30-30” means “30 seconds fast, 30 seconds slow, eight times in a row.”

After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don’t slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool-down. Both the number of repeats, and the duration of the fast and slow intervals, will change from week to week.

Tempo
After a warm up for about 5 – 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10-K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.

Easy (e)
A slow run done at a conversational pace.

Hillwork
Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade, about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about 4 hills and increase by 1 a week until you can run 8-12 hills.