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Weekly Schedules
Week 24 - Marathon Training Schedule
Color GroupStart
Time
Sat
Nov 15
Sun
Nov 16
Mon
Nov 17
Tue
Nov 18
Wed
Nov 19
Thu
Nov 20
Fri
Nov 21
Start
Time
Sat
Nov 22
Note: Monday through Friday run is expressed in minutes.
Blue 7:00 AM 12 miles  OFF  OFF  40/e  OFF  35/tempo  OFF  7:00 AM 21 miles 
Green 7:00 AM 12 miles  OFF  OFF  40/e  OFF  35/tempo  OFF  7:00 AM 21 miles 
Yellow 7:00 AM 10 miles  OFF  OFF  35/e  OFF  30/tempo  OFF  7:00 AM 21 miles 
Red 7:00 AM 10 miles  OFF  OFF  30/e  OFF  30/tempo  OFF  7:00 AM 21 miles 
Purple 7:00 AM 10 miles  OFF  OFF  30/e  OFF  10.40.10  OFF  7:00 AM 20 miles 
Week 24 - Half Marathon Training Schedule
Color GroupStart
Time
Sat
Nov 15
Sun
Nov 16
Mon
Nov 17
Tue
Nov 18
Wed
Nov 19
Thu
Nov 20
Fri
Nov 21
Start
Time
Sat
Nov 22
Note: Monday through Friday run is expressed in minutes.
Orange 7:00 AM 12  OFF  45  5x3min/3min  OFF  45  OFF  7:00 AM

Color Group Training Pace:

Blue

 8 minute mile and under

Green

 8 to 9 minute mile

Yellow

 9 to 10 minute mile

Red

 10 minute mile and above

Purple

 Walkers

Orange

 

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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