Cross Train

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…

Cross Train

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…

Cross Train

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…

50 min Run/Walk – No Intervals

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…

4 Miles Run/Walk

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…

Track Tuesday or 3-5 Miles Run/walk

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…

4 Miles Easy – LocoRio Run

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

5 Miles Race Pace

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

4 Miles Easy

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

5 Miles – Hill Workout

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…

4 Miles Run/Walk Runners Depot

Runner’s Depot Coral Springs 3-5 Miles Race Pace

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…

RECOVERY DAY

FRIDAY-REST DAY!

OFF

Rest Day 🙂

OFF

Rest day 🙂

Weston 6 Miles Run/Walk

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…

Recovery Day

Recovery Day

RECOVERY DAY

REST DAY! 🙂

Recovery Day

Rest Day 🙂

6 Miles Run/Walk

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…

4.5 Miles easy

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

5 Miles – Hill Workout or Runners Depot Run

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…

All groups 6 Miles Run/Walk

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…

5 Miles – Easy

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

Recovery Day

REST DAY! 🙂

5.5 Miles Easy

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

Recovery Day

Rest Day 🙂

5 Miles – Easy

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

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

2 Miles Easy OR CT

3 Miles or Tempo Run

Cross Train

3 Miles Race Pace

Rest Day

Rest Day 😀

Recovery

Recovery Day 🙂

Full: 6 Miles Half: 6 Miles

3 Miles Easy OR CT

4 Miles or Tempo Run

4 Miles Race Pace

4 Miles Easy or CT

5 Miles or Tempo Run

5 Miles Race Pace

Full: 10 Miles & Half: 10 Miles

5 Miles or Speed Training

5 Miles Easy or CT

6 Miles or Speed Training

6 Miles Race Pace

Full: 10 Miles & Half: 10 Miles

Full: 16 Miles & Half: 9 Miles

7 Miles or Speed Training

7 Miles Race Pace

Winter: 2 Miles Easy OR CT

Winter: 3 Miles

Winter: Cross Train

Winter: 3 Miles Race Pace

Winter: Rest Day

OFF

4. Miles Easy or CT

Winter: 3 Miles Easy OR CT

6 Miles

Winter: 4 Miles

6 Miles Race Pace

Winter: 4 Miles Race Pace

5 Miles

5 Miles Race Pace

Winter: 4 Miles Easy or CT

2 Miles Easy OR CT

Winter: 5 Miles

3 Miles or Track

Cross Train

Winter: 5 Miles Race Pace

3 Miles Race Pace-RD

REST DAY

Rest Day

Recovery

Recovery

3 Miles or Track

Cross Train

3 Miles Easy OR CT

Winter: 5 Miles or Speed Training

4 Miles Race Pace

Winter: 5 Miles Easy or CT

3 Miles Easy OR CT

Winter: 6 Miles or Speed Training

Winter: 6 Miles Race Pace

4 Miles Race Pace-RD

4 Miles Easy or CT

5 Miles or Track

5 Miles Race Pace

Recovery

4 Miles Easy or CT

Winter: 7 Miles or Speed Training

5 Miles or Track

5 Miles or Speed Training

Winter: 7 Miles Race Pace

5 Miles Race Pace-RD

5 Miles Easy or CT

5 Miles or Speed Training

6 Miles or Speed Training

Winter: 8 Miles Race Pace

6 Miles Race Pace

Recovery

Winter: 4 Miles Easy or CT

5 Miles Easy or CT

Winter: 6 Miles

6 Miles or Speed Training

Winter: 6 Miles Race Pace

6 Miles Race Pace-RD

Recovery

Winter: 5 Miles

7 Miles or Speed Training

Winter: 5 Miles Race Pace

7 Miles Race Pace

7 Miles or Speed Training

8 Miles Race Pace

7 Miles Race Pace-RD

Winter: Rest Day

Recovery

Recovery

OFF

4 Miles Easy or CT

Winter: 4 Miles Easy or CT

6 Miles

Winter: Cross Train

6 Miles Race Pace

8 Miles Race Pace-RD

Winter: 5 Miles

Winter: 5 Miles Race Pace

4 Miles Easy or CT

Winter: 3 Miles Easy OR CT

5 Miles

6 Miles

5 Miles Race Pace

6 Miles Race Pace-RD

5 Miles

5 Miles Race Pace-RD

Recovery

2 Miles Easy OR CT

3 Miles or Tempo Run

Cross Train

3 Miles Race Pace

REST DAY

3 Miles Easy OR CT

4 Miles or Tempo Run

4 Miles Race Pace

4 Miles Easy or CT

5 Miles or Tempo Run

5 Miles Race Pace

Sign-ups 20 min 10s/60s

Walk 20 minutes

REST

Speed training

X TRAINING

20 min 10s/60s

REST

Sign-ups 20 min 10s/60s

Walk 20 minutes

5 Miles Easy or CT

6 Miles or Speed Training

6 Miles Race Pace

25 min 20s/60s

Walk 25 minutes

25 min 20s/60s

30 min 30s/60s

2 Miles Easy OR CT

2 Miles Easy OR CT

7 Miles or Speed Training

3 Miles or Track

3 Miles or Track

Cross Train

7 Miles Race Pace

3 Miles Race Pace

3 Miles Race Pace

REST DAY

REST DAY

Recovery

Recovery

30 min/interval

8 Miles Race Pace

4 Miles Easy or CT

3 Miles Easy OR CT

6 Miles

6 Miles Race Pace

4 Miles Race Pace

Walk 60 minutes

5 Miles

5 Miles Race Pace

5 Miles or Track

Recovery

4 Miles Easy or CT

5 Miles

5 Miles Race Pace

Cross Train

REST DAY

5 Miles Easy or CT

6 Miles or Speed Training

6 Miles or Speed Training

6 Miles Race Pace

6 Miles Race Pace

Recovery

Recovery

Recovery

5 Miles Easy or CT

6 Miles

6 Miles Race Pace

7 Miles or Speed Training

7 Miles or Speed Training

7 Miles Race Pace

7 Miles Race Pace

5 Miles

5 Miles Race Pace

8 Miles Race Pace

8 Miles Race Pace

4 Miles

4 Miles Race Pace

Recovery

Recovery

4 Miles Easy or CT

6 Miles

6 Miles

6 Miles Race Pace

6 Miles Race Pace

5 Miles

5 Miles

5 Miles Race Pace

5 Miles Race Pace

25 min Active Recovery

45 Min Cross Training

Rest Day

Rest Day Hydrate or 1 hr Strength Training

4 mile Easy Run

Rest Day

25 min Active Recovery

25 min Active Recovery

45 Min Cross Training

45 Min Cross Training

Rest Day Hydrate or 1 hr Strength Training

1 hr Strength Training

45 min Easy Run

4 mile Easy Run

4 mile Easy Run

50 min Easy Run

10 Miles/Flanigan’s 10K

Rest Day Saturday. Meeting at FLANIGAN’S 10K ON SUNDAY woo hoo! 🙂

FLANIGAN’S 10K ON SUNDAY woo hoo! 🙂

40 min Fartlek

40 min Fartlek 10 min warm up 20 minute of 20/20 seconds intervals (20 sec hard/20 sec recovery) 10 minute cool down

2.5 mile Track Workout ½ mile warm up

4 mile fartlek

4 mile fartlek run mile 1 warmup @ easy pace miles 2-3 @ fartlek pace for group mile 4 cooldown @ easy pace

6 Miles

8 Miles

60 Minutes

3 mile Track Workout ½ mile warm up

5 mile fartlek

5 mile fartlek mile 1 warmup @ easy pace miles 2-4 @ fartlek pace for group mile 5 cooldown @ easy pace

Rest Day- Space Coast on Sunday

9 Miles

70 Minutes

3 mile Track Workout ½ mile warm up

2.5 mile track workout

2.5 mile track workout 1/2 mile warmup 6×200 with equal recovery 1/2 mile cool down

6 Miles

Rest Day Saturday. Meeting at Weston 10K ON SUNDAY woo hoo! 🙂

Meeting at Weston 10K ON SUNDAY woo hoo! 🙂

3 mile Track Workout ½ mi warm up

3 mile Track Workout ½ mi warm up 3×200, 1×400, 3×200 with equal recovery ½ mi cool down

3 mile track workout

3 mile Track Workout 1⁄2 mile warm up 8×200 with equal recovery 1/2 mile cool down

14 Miles-Palm Beach Half/ Relay on Sunday

Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂

Meeting at PALM BEACH RELAY on Sunday

3.75 mile Track Workout ½ mi warm up

3.75 mile Track Workout ½ mi warm up 4×200, 2×400, 1×800 workout intercalating with 4×200, 2×400, 1×400 recovery ½ mi cool down

3 mile Track Workout

3 mile Track Workout 1⁄2 mile warm up 4×400 with equal recovery 1⁄2 mile cool down

6 Miles

8 Miles

60 Minutes

5 mile Track Workout ½ mi warm up

3 mile Track Workout

3 mile Track Workout 1⁄2 mi warm up 3×200, 1×400, 3×200 with equal recovery 1⁄2 mi cool down

8 Miles Half 16 Miles Full

9 Miles

70 Minutes

4.75 mile Track Workout½ warm up

3.75 mile Track Workout

3.75 mile Track Workout 1⁄2 mi warm up 4×200, 2×400, 1×800 workout intercalating with 4×200, 2×400, 1×400 recovery 1⁄2 mi cool down

12 Miles Full & Half

10 Miles

Rest Day

80 Minutes

25 min Active Recovery

5.75 mile Track Workout ½ mi warm up

5 mile Track Workout

5 mile Track Workout 1⁄2 mi warm up 2×400, 2×800, 1×1600 workout intercalate each rep with recovery: 2×400, 2×400, 2×400 1⁄2 mi cool down

Rest Day Hydrate or 1 hr Strength Training

10 Miles Half 18 Miles Ful

10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂

FIT WINTER EXTRAVAGANZA 10K WOO HOO!

4.75 mile Track Workout ½ mi warm up

4.75 mile Track Workout

4.75 mile Track Workout 1⁄2 warm up 3×1600 workout intercalate each lap with recovery: 3×400 recovery 1⁄2 cool down

4 mile Easy Run

Rest Day Hydrate or 1 hr Strength Training

12 Miles Half 21 Miles Full

12 Miles

60 Minutes

4.75 mile Track Workout ½ mi warm up

5.75 mile Track Workout

5.75 mile Track Workout 1⁄2 mi warm up 4×200, 2×400, 1×800, 2×400,4×200 workout intercalate each rep with recovery: 4×200, 2×400, 1×400, 2×400,4×200…

3 mile Easy Run

Rest Day Hydrate

6 Miles Full & Half

6 Miles

70 Minutes

25 min Active Recovery

4 mile Tempo Mile 1 warmup @ conversational pace

4.75 mile Track Workout

4.75 mile Track Workout 1⁄2 mi warm up 6×800 workout intercalate each lap with recovery: 3×400 recovery 1⁄2 mile cool down

45 Min Cross Training

4 mile Easy Run

26.2 Miles & 13.1 on Sunday Miami Marathon

Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! :

Rest Day

Rest Day. 13.1 on Sunday Miami Marathon

4 mile Tempo Mile 1 warmup @ conversational pace

4.75 mile Track Workout

4.75 mile Track Workout 1⁄2 mi warm up 3×1600 workout intercalate each lap with recovery: 3×400 recovery 1⁄2 mi cool down

3 mile Easy Run

6 Miles Full & Half

6 Miles

80 Minutes

No workout scheduled for today

4 mile Tempo

4 mile Tempo Mile 1 warmup @ conversational pace Miles 2-3 @ race pace for group Mile 4 cooldown @ conversational pace

Rest Day Hydrate

13.1 A1A Half Marathon

Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂

Rest Day/Expo. 13.1 on Sunday A1A Half Marathon & 6K

4 mile Tempo

4 mile Tempo Mile 1 warmup @ conversational pace Miles 2-3 @ race pace for group Mile 4 cooldown @ conversational pace

3 miles Easy Run

3 mile Easy Run

Rest Day Hydrate or 1 hr Strength Training

6 Miles & End of Season! 🙂

6 Miles end of Season

Rest Day

60 Minutes

25 min Active Recovery

25 min Active Recovery

25 min Active Recovery

No workout scheduled for today

45 Min Cross Training

45 Min Cross Training

3 miles Easy Run

Rest Day Hydrate or 1 hr Strength Training

1 hr Strength Training