Weekly Schedule

Zoo Half Training Schedule - Week 16
Color GroupStart
Time
Sat
May 2
Sun
May 3
Mon
May 4
Tue
May 5
Wed
May 6
Thu
May 7
Fri
May 8
Start
Time
Sat
May 9
Note: Monday through Friday run is expressed in minutes.
Green 8:30am OFF Half-Marathon  
Yellow 8:30am OFF Half-Marathon  
Red 8:30am OFF Half-Marathon  
Purple 8:30am OFF Half-Marathon  
Albuquerque Half Training Schedule - Week 14
Color GroupStart
Time
Sat
Apr 18
Sun
Apr 19
Mon
Apr 20
Tue
Apr 21
Wed
Apr 22
Thu
Apr 23
Fri
Apr 24
Start
Time
Sat
Apr 25
Note: Monday through Friday run is expressed in minutes.
Green 8:30am OFF Half-Marathon  
Yellow 8:30am OFF Half-Marathon  
Red 8:30am OFF Half-Marathon  
Purple 8:30am OFF Half-Marathon  
5k-10k Training Schedule - Week 14
Color GroupStart
Time
Sat
Apr 18
Sun
Apr 19
Mon
Apr 20
Tue
Apr 21
Wed
Apr 22
Thu
Apr 23
Fri
Apr 24
Start
Time
Sat
Apr 25
Note: Monday through Friday run is expressed in minutes.
Green 8:30am OFF 10K/5K  
Yellow 8:30am OFF 10K/5K  

Color Group Training Pace:

Green
Yellow
Red
Purple

Glossary

Speed Work
“8×30-30” 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.