Weekly Schedule

5k/10k Training Schedule - Week 31
Color GroupStart
Time
Sat
Feb 2
Sun
Feb 3
Mon
Feb 4
Tue
Feb 5
Wed
Feb 6
Thu
Feb 7
Fri
Feb 8
Note: Monday through Friday run is expressed in minutes.
5k/10k 7:00 OFF Sugar Land 5K
USA FIT Half Training Schedule - Week 31
Color GroupStart
Time
Sat
Feb 2
Sun
Feb 3
Mon
Feb 4
Tue
Feb 5
Wed
Feb 6
Thu
Feb 7
Fri
Feb 8
Note: Monday through Friday run is expressed in minutes.
Blue OFF HALF
Green OFF HALF
Yellow 7:00 OFF HALF
Red 7:00 OFF HALF
Orange OFF HALF
Purple OFF HALF
USA FIT Full Training Schedule - Week 31
Color GroupStart
Time
Sat
Feb 2
Sun
Feb 3
Mon
Feb 4
Tue
Feb 5
Wed
Feb 6
Thu
Feb 7
Fri
Feb 8
Note: Monday through Friday run is expressed in minutes.
Blue 6:30 OFF Marathon
Green 6:30 OFF Marathon
Yellow 6:30 OFF Marathon
Red 6:30 OFF Marathon
Orange 6:30 OFF Marathon
Purple 6:30 OFF Marathon

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.