Weekly Schedules

Week 6 - Saturday Seminar Schedule

Date: Saturday July 19 Date: Saturday July 26
Time: 9:00 AM Time: 9:00 AM
Topic: Hydration & Marathon Training Topic: Proper Shoes and Fitting
Speaker: Duncan Stachell, Fuel Belt / Gatorade Endurance Speaker: Mike Moran, New Balance
Week 6 - Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 19
Sun
Jul 20
Mon
Jul 21
Tue
Jul 22
Wed
Jul 23
Thu
Jul 24
Fri
Jul 25
Start
Time
Sat
Jul 26
Note: Monday through Friday run is expressed in minutes.
Blue/Green TBD 9 Miles  30 Min (Easy) OR OFF  60 Min / Cross-Train  45 Min  60 Min (15e / 25f / 20e)  60 Min (Easy)  OFF  TBD 10 Miles 
Yellow TBD 9 Miles  OFF  60 Min / Cross-Train  40 Min  55 Min (15e / 20f / 20e)  55 Min (Easy)  OFF  TBD 10 Miles 
Orange TBD 7.5 Miles  OFF  35 Min / Cross-Train  55 Min (15e / 20f / 20e)  45 Min (Easy)  50 Min (15e / 20f / 15e)  OFF  TBD 9 Miles 
Red TBD 7.5 Miles  OFF  30 Min (Easy)  50 Min (15e / 20f / 15e)  45 Min (Easy)  50 Min  OFF  TBD 9 Miles 
Week 6 - Half Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 19
Sun
Jul 20
Mon
Jul 21
Tue
Jul 22
Wed
Jul 23
Thu
Jul 24
Fri
Jul 25
Start
Time
Sat
Jul 26
Note: Monday through Friday run is expressed in minutes.
ALL TBD 6 Miles  OFF  45 Min / Cross-Train  45 Min (15e / 15f / 15e)  OFF  50 Min (Easy)  OFF  TBD 6 Miles 

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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