Fort Lauderdale Weston Coral Springs

Fort Lauderdale

The week's events
Sun Mon Tues Wed Thur Fri Sat
May 14, '17 May 15, '17 May 16, '17 May 17, '17 May 18, '17 May 19, '17 May 20, '17

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! :)