Fort Lauderdale Weston Coral Springs

Fort Lauderdale

Category: Fort Lauderdale Speed Training or 5 mile Run/Walk - No Intervals

PACES ACCORDING TO WEEK DAY:

NOT ALL RUNS ARE CREATED EQUAL. EACH RUN HAS A PURPOSE

SATURDAYS:

  • TRAINING PACE ABOUT 1.5 TO 2 MINUTES SLOWER THAN RACE PACE
    • GROUP A: 15-16:30 MIN MILE PACE
    • GROUP B: 12:30-15 MIN MILE PACE
    • GROUP C: 11-12:30 MIN MILE PACE
    • GROUP D: 9:30- 11:00 MIN MILE PACE
    • GROUP E: 8:45-9:30 MIN MILE PACE
    • GROUP F: UNDER 8:45 MIN MILE PACE

SUNDAYS:

  • REST DAY!

MONDAY-EASY PACE GUIDE:

  • GROUP A: 16-17 MIN MILE PACE
  • GROUP B: 13-14 MIN MILE PACE
  • GROUP C: 12-13 MIN MILE PACE
  • GROUP D: 10:30- 11:30 MIN MILE PACE
  • GROUP E: 9:30-10:30 MIN MILE PACE

TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS

  • ALL GROUPS WORK ON ENDURANCE AND WALK ONLY IF/WHEN NEEDED.
  • GOAL IS TO RUN STRAIGHT ON TUESDAYS, WITH NO INTERVALS.
  • TEMPO RUNS WILL BE OFFERED THE FIRST 8 WEEKS OF OUR PROGRAM (PRIOR TO SPEED TRAINING START)
  • PLEASE NOTE: IT WILL NOT HAPPEN OVERNIGHT, BUT EVENTUALLY IT WILL! KEEP AT IT! :)

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

  • CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
  • CROSS TRAINING WILL HELP YOU GET STRONGER OVERALL, AND WILL PROVIDE A GREAT OPTION TO RUNNING, KEEP IT FUN, AND ADD VARIETY
  • FUN HILL/LEVEE RUNS WILL BE OFFERED THIS SEASON

THURSDAY-RACE PACE:

  • GROUP A: 14-15 MIN MILE PACE
  • GROUP B: 12-13 MIN MILE PACE
  • GROUP C: 10:30-11:30 MIN MILE PACE
  • GROUP D: 9- 10 MIN MILE PACE
  • GROUP E: 8:30-9:30 MIN MILE PACE
  • YOU CAN JOIN RUNNERS DEPOT THURSDAY RUNS

FRIDAY-REST DAY! :)