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Weekly Schedules

Week 14 - Saturday Seminar Schedule

Date: Saturday September 4
Time: 8:00 AM
Topic: Long Run Pace & Predicting Your Half Marathon Time
Speaker: Half Marathon group coaches, USA Fit Shreveport
Week 14 - Marathon Training Schedule
Color GroupStart
Time
Sat
Sep 4
Sun
Sep 5
Mon
Sep 6
Tue
Sep 7
Wed
Sep 8
Thu
Sep 9
Fri
Sep 10
Start
Time
Sat
Sep 11
Note: Monday through Friday run is expressed in minutes.
Marathon Blue 6:30 AM 13 MILES  OFF  45/e  12x60/60  OFF  35/tempo  OFF  6:30 AM 17 MILES 
Marathon Green 6:30 AM 13 MILES  OFF  40/e  11x60/60  OFF  30/tempo  OFF  6:30 AM 17 MILES 
Marathon Yellow 6:30 AM 12 MILES  OFF  35/e  10x60/60  OFF  30/tempo  OFF  6:30 AM 17 MILES 
Marathon Red 6:30 AM 11 MILES  OFF  35/e  9x60/60  OFF  25/tempo  OFF  6:30 AM 15 MILES 
Week 14 - Half Marathon Training Schedule
Color GroupStart
Time
Sat
Sep 4
Sun
Sep 5
Mon
Sep 6
Tue
Sep 7
Wed
Sep 8
Thu
Sep 9
Fri
Sep 10
Start
Time
Sat
Sep 11
Note: Monday through Friday run is expressed in minutes.
Half Green 6:30 AM 6 MILES  CROSS  40/e  4x400  CROSS  40/tempo  OFF  6:30 AM 7 MILES 
Half Yellow 6:30 AM 6 MILES  CROSS  35/e  3x400  CROSS  35/tempo  OFF  6:30 AM 7 MILES 
Half Red 6:30 AM 6 MILES  CROSS  35/e  3x400  CROSS  35/tempo  OFF  6:30 AM 7 MILES 

Color Group Training Pace:

Marathon Blue

 8:00 minutes/mile and under

Marathon Green

 8:00 - 9:15 minutes/mile

Marathon Yellow

 9:15 - 10:15 minutes/mile

Marathon Red

 10:15 minutes/mile and above

Half Green

 9:30 minutes/mile and under

Half Yellow

 9:30 - 10:45 minutes/mile

Half Red

 10:45 minutes/mile and above

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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