Weekly Schedule

Arlington Full Training Schedule - Week 14
Color GroupStart
Time
Sun
Aug 11
Mon
Aug 12
Tue
Aug 13
Wed
Aug 14
Thu
Aug 15
Fri
Aug 16
Sat
Aug 17
Start
Time
Sun
Aug 18
Note: Monday through Friday run is expressed in minutes.
Green 6AM OFF OFF 40/tempo OFF 40/e OFF 14 MILES 6AM OFF
Arlington Half Training Schedule - Week 14
Color GroupStart
Time
Sun
Aug 11
Mon
Aug 12
Tue
Aug 13
Wed
Aug 14
Thu
Aug 15
Fri
Aug 16
Sat
Aug 17
Start
Time
Sun
Aug 18
Note: Monday through Friday run is expressed in minutes.
Green 6AM OFF 40/e 40/e OFF 35/tempo OFF 9 MILES 6AM OFF
Arlington Walking Training Schedule - Week 14
Color GroupStart
Time
Sun
Aug 11
Mon
Aug 12
Tue
Aug 13
Wed
Aug 14
Thu
Aug 15
Fri
Aug 16
Sat
Aug 17
Start
Time
Sun
Aug 18
Note: Monday through Friday run is expressed in minutes.
Purple 6AM OFF 40/e 40/e OFF 35/tempo OFF 65 6AM OFF

Color Group Training Pace:

Green Running
Purple Walking

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.