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Weekly Schedules

Week 3 - Saturday Seminar Schedule

Date: Saturday June 28
Time: 8:00 a.m.
Topic: Hydration
Speaker: Lance Leo, Certified USA Triathlon Coach
Week 3 - Marathon Training Schedule
Color GroupStart
Time
Sat
Jun 28
Sun
Jun 29
Mon
Jun 30
Tue
Jul 1
Wed
Jul 2
Thu
Jul 3
Fri
Jul 4
Start
Time
Sat
Jul 5
Note: Monday through Friday run is expressed in minutes.
Blue 7:00 5 MILES  OFF  45  50  OFF/CROSS TR  45  OFF  7:00 6 MILES 
Yellow 7:00 5 MILES  OFF  40  45  OFF/CROSS TR  40  OFF  7:00 6 MILES 
Orange 7:00 4 MILES  OFF  35  40  OFF/CROSS TR  35  OFF  7:00 5 MILES 
Red 7:00 4 MILES  OFF  30  35  OFF/CROSS TR  30  OFF  7:00 5 MILES 
Week 3 - Half-Marathon Training Schedule
Color GroupStart
Time
Sat
Jun 28
Sun
Jun 29
Mon
Jun 30
Tue
Jul 1
Wed
Jul 2
Thu
Jul 3
Fri
Jul 4
Start
Time
Sat
Jul 5
Note: Monday through Friday run is expressed in minutes.
Half 7:00 3 MILES  OFF  30  30  OFF/CROSS TR  25  OFF  7:00 3 MILES 

Color Group Training Pace:

Blue

 8:30 and faster

Yellow

 8:30 - 9:30 pace group

Orange

 9:30 - 10:30 pace group

Red

 10:30 and beyond

Half

 Half Marathon - All Paces

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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