Weekly Schedule

Experienced Full Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Experienced Full TBD 8 mi Rest 30 min 40 min Rest 30 min Rest TBD 6.6 mi
Regular Full Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Regular Full TBD 5 mi Rest 20 min 30 min Rest 20 min Rest TBD 6.6 mi
Experienced Half Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Experienced Half TBD 6 mi Rest 30 min 40 min Rest 30 min Rest TBD 6.6 mi
Regular Half Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Regular Half TBD 4 mi Rest 30 min 30 min Rest 30 min Rest TBD 3.3 mi
10K Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
10K TBD 3 mi OFF 20 25 OFF 25 OFF TBD 3.3 mi
5K to 10K Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
5K to 10K TBD 2 mi OFF 15 15 OFF 15 OFF TBD 3.3 mi
5K Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
5K TBD 3 mi OFF 15 15 OFF 15 OFF TBD 3.3 mi
Walk to Run Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Walk to Run TBD R2 min/W3 min = 30 min OFF R2 min/W3 min = 30 min R2 min/W3 min = 30 min OFF R2 min/W3 min = 30 min OFF TBD R2 min/W3 min = 30 min
Fit Walk Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Fit Walk TBD 30 min OFF 20 30 OFF 20 OFF TBD 35 min
Trail Training Schedule - Week 3
Color Group Start
Time
Sat
Jun 15
Sun
Jun 16
Mon
Jun 17
Tue
Jun 18
Wed
Jun 19
Thu
Jun 20
Fri
Jun 21
Start
Time
Sat
Jun 22
Note: Monday through Friday run is expressed in minutes.
Trail TBD 5 mi -- 20 25 OFF 25 OFF TBD 6 mi

Color Groups

Experienced Full All Paces
Regular Full All Paces
Experienced Half All Paces
Regular Half All Paces
10K All Paces
5K to 10K All Paces
5K All Paces
Walk to Run All Paces
Fit Walk All Paces
Trail All Paces

Glossary

Speed Work
"8x30-30" 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.