Weekly Schedule

Surf City Full Marathon Training Schedule - Week 29
Color GroupStart
Time
Sat
Feb 4
Sun
Feb 5
Mon
Feb 6
Tue
Feb 7
Wed
Feb 8
Thu
Feb 9
Fri
Feb 10
Start
Time
Sat
Feb 11
Note: Monday through Friday run is expressed in minutes.
Red See Newsletter OFF SURF CITY  
Yellow See Newsletter OFF SURF CITY  
Surf City Half Marathon Training Schedule - Week 29
Color GroupStart
Time
Sat
Feb 4
Sun
Feb 5
Mon
Feb 6
Tue
Feb 7
Wed
Feb 8
Thu
Feb 9
Fri
Feb 10
Start
Time
Sat
Feb 11
Note: Monday through Friday run is expressed in minutes.
Red See Newsletter SURF CITY  
Yellow See Newsletter SURF CITY  
Carlsbad Training Schedule - Week 26
Color GroupStart
Time
Sat
Jan 14
Sun
Jan 15
Mon
Jan 16
Tue
Jan 17
Wed
Jan 18
Thu
Jan 19
Fri
Jan 20
Start
Time
Sat
Jan 21
Note: Monday through Friday run is expressed in minutes.
Red See Newsletter OFF Carlsbad  
Yellow See Newsletter OFF Carlsbad  

Color Group Training Pace:

Red > 10 min/mile
Yellow 9 min/mile - 10 min/mile

Important: You will be assigned a Color Group at the initial meeting date.

How to determine What's hard or easy?
Hard workouts: long slow runs and fast short runs
Easy workouts: slow short runs and rest days

A slow run is typically 80% or less of a persons current race pace for a given distance.

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.