Weekly Schedule

USA FIT Half Marathon Winter Training Schedule - Week 30
Color GroupStart
Time
Sat
Jan 25
Sun
Jan 26
Mon
Jan 27
Tue
Jan 28
Wed
Jan 29
Thu
Jan 30
Fri
Jan 31
Note: Monday through Friday run is expressed in minutes.
Blue 6:00 8 MILES OFF 40/e 35/tempo OFF 30/e OFF
Green 6:00 8 MILES OFF 40/e 35/tempo OFF 30/e OFF
Yellow 6:00 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
Red 6:00 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
Orange 5:45 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
Purple 5:20 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
USA Fit Marathon Training Schedule - Week 30
Color GroupStart
Time
Sat
Jan 25
Sun
Jan 26
Mon
Jan 27
Tue
Jan 28
Wed
Jan 29
Thu
Jan 30
Fri
Jan 31
Note: Monday through Friday run is expressed in minutes.
Blue 6:20 10 MILES OFF 40/e 35/tempo OFF 30/e OFF
Green 6:20 10 MILES OFF 40/e 35/tempo OFF 30/e OFF
Yellow 6:30 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
Red 6:15 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
Orange 6:00 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
Purple 5:15 8 MILES OFF 35/e 30/tempo OFF 25/e OFF
5K & 10K Training Schedule - Week 30
Color GroupStart
Time
Sat
Jan 25
Sun
Jan 26
Mon
Jan 27
Tue
Jan 28
Wed
Jan 29
Thu
Jan 30
Fri
Jan 31
Note: Monday through Friday run is expressed in minutes.
All paces 7:00 50 min OFF 35/e 30/tempo OFF 25/e OFF

Color Group Training Pace:

Blue
Green
Yellow
Red
Orange
Purple
All paces

 

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.