Weekly Schedules
Week 26 - USA Fit Charlotte Full Training Schedule
Color GroupStart
Time
Sat
Nov 26
Sun
Nov 27
Mon
Nov 28
Tue
Nov 29
Wed
Nov 30
Thu
Dec 1
Fri
Dec 2
Start
Time
Sat
Dec 3
Note: Monday through Friday run is expressed in minutes.
Yellow 8:00 AM Thunder Road Marathon!                
Red 7:00 am 9 Miles  30 Min (Easy) OR OFF  30 Min (Easy)  40 Min (10e / 20 Tempo / 10e)  30 Min (Easy)  30 Min  OFF OR 2 Miles (Easy)  8:00 AM Thunder Road Marathon! 
Week 26 - ATP Lite (Advance Training Pro Training Schedule
Color GroupStart
Time
Sat
Nov 26
Sun
Nov 27
Mon
Nov 28
Tue
Nov 29
Wed
Nov 30
Thu
Dec 1
Fri
Dec 2
Start
Time
Sat
Dec 3
Note: Monday through Friday run is expressed in minutes.
ALL TBD 6 Miles  OFF  25 Min (Easy)  30 Min (10e / 10f / 10e)  OFF  25 Min (Easy)  OFF OR 2 Miles (Easy)  8:00 AM Thunder Road Half Marathon! 
Week 26 - USA Fit Charlotte Half Training Schedule
Color GroupStart
Time
Sat
Nov 26
Sun
Nov 27
Mon
Nov 28
Tue
Nov 29
Wed
Nov 30
Thu
Dec 1
Fri
Dec 2
Start
Time
Sat
Dec 3
Note: Monday through Friday run is expressed in minutes.

Color Group Training Pace:

Blue/Green

 8:30 min/mile and under

Yellow

 8:30 - 9:30 min/mile

Orange

 9:30 - 10:30 min/mile

Red

 10:30 - 12:30 min/mile

ALL

 Half Marathon - 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.




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