Week 3 - Usafit Charlotte Training Schedule |
| Color Group | Start
Time | Sat
Jul 24 | Sun
Jul 25 | Mon
Jul 26 | Tue
Jul 27 | Wed
Jul 28 | Thu
Jul 29 | Fri
Jul 30 | Start
Time | Sat
Jul 31 |
|
Note: Monday through Friday run is expressed in minutes. |
| Blue/Green |
TBD |
NO GROUP MEETING - 6 Miles |
40 Min (Easy) |
55 Min / Cross-Train |
SPEED WORK or 50 min (10 e / 20 f / 20 e) |
OFF |
55 Min |
OFF |
TBD |
7 Miles (RFYL 4-Miler) |
| Yellow |
TBD |
NO GROUP MEETING - 6 Miles |
30 Min (Easy) OR OFF |
50 Min / Cross-Train |
SPEED WORK or 50 min (10 e / 20 f / 20 e) |
OFF |
50 Min (Easy) |
OFF |
TBD |
8 Miles |
| Orange |
TBD |
NO GROUP MEETING - 5 Miles |
OFF |
45 Min / Cross-Train |
OFF |
45 Min (15e / 10f / 20e) |
45 Min |
OFF |
TBD |
6 Miles (RFYL 4-Miler) |
| Red |
TBD |
NO GROUP MEETING - 5 Miles |
OFF |
45 Min / Cross-Train |
OFF |
40 Min (10e / 15f / 15e) |
40 Min |
OFF |
TBD |
5 Miles (RFYL 4-Miler) |
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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