Weekly Schedule

Experienced Half Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
Experienced Half 7:30am 14 mi Rest 40 min 30 min Rest 30 min Rest 7:30am 8 mi
Regular Half Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
Regular Half 7:30am 12 mi Rest 40 min 30 min Rest 30 min Rest 7:30am 8 mi
10K Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
10K 7:30am 7 mi Rest 30 min 20 min Rest 20 min Rest 7:30am 4 mi
5K Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
5K 7:30am 4.5 mi Rest 20 min 20 min Rest 20 min Rest 7:30am 2 mi
Beginner 5K Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
Beginner 5K 7:30am R5 min /W1 min = 42 min Rest R5 min /W1 min = 42 min R5 min /W1 min = 42 min Rest R5 min /W1 min = 42 min Rest 7:30am R5 min /W1 min = 30 min
Half Trail Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
Half Trail 7:30am 8 mi Rest 40 min Walk 40 min Rest 40 min Rest 7:30am 13.1 Cedro Peak
10K Trail Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
10K 7:30am 4.5 mi Rest 30 min 30 min Rest 30 min Rest 7:30am 4 mi
Sprint Tri Training Schedule - Week 13
Color Group Start
Time
Sat
Apr 20
Sun
Apr 21
Mon
Apr 22
Tue
Apr 23
Wed
Apr 24
Thu
Apr 25
Fri
Apr 26
Start
Time
Sat
Apr 27
Note: Monday through Friday run is expressed in minutes.
Sprint Tri 7:30am Run 40 minutes Bike 20 miles Run 30 minutes Rest Swim 500 yards Run 30 minutes Bike 15 miles Swim 200 yards Run 15 minutes Rest 7:30am RETRO Triathlon

Color Groups

Experienced Half All Paces
Regular Half All Paces
10K All Paces
5K All Paces
Beginner 5K All Paces
Half Trail All Paces
10K All Paces
Sprint Tri 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.