Cross Train
07:00
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
06:00
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
06:00
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
08:00
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
06:30
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
00:00
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
08:00
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
08:00
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
08:00
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
06:00
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
07:00
Runner’s Depot Coral Springs 3-5 Miles Race Pace
06:00
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…
Weston 6 Miles Run/Walk
06:00
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…
6 Miles Run/Walk
08:00
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
07:15
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
08:00
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
07:00
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
06:00
WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:
CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…
5.5 Miles Easy
06:00
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 – Easy
06:00
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
00:00
3 Miles or Tempo Run
00:00
Cross Train
00:00
3 Miles Race Pace
00:00
Full: 6 Miles Half: 6 Miles
00:00
3 Miles Easy OR CT
00:00
4 Miles or Tempo Run
00:00
4 Miles Race Pace
00:00
4 Miles Easy or CT
00:00
5 Miles or Tempo Run
00:00
5 Miles Race Pace
00:00
Full: 10 Miles & Half: 10 Miles
00:00
5 Miles or Speed Training
00:00
5 Miles Easy or CT
00:00
6 Miles or Speed Training
00:00
6 Miles Race Pace
00:00
Full: 10 Miles & Half: 10 Miles
00:00
Full: 16 Miles & Half: 9 Miles
00:00
7 Miles or Speed Training
00:00
7 Miles Race Pace
00:00
Winter: 2 Miles Easy OR CT
00:00
Winter: 3 Miles
00:00
Winter: Cross Train
00:00
Winter: 3 Miles Race Pace
00:00
Winter: Rest Day
00:00
OFF
00:00
4. Miles Easy or CT
00:00
Winter: 3 Miles Easy OR CT
00:00
6 Miles
00:00
Winter: 4 Miles
00:00
6 Miles Race Pace
00:00
Winter: 4 Miles Race Pace
00:00
5 Miles
00:00
5 Miles Race Pace
00:00
Winter: 4 Miles Easy or CT
00:00
2 Miles Easy OR CT
00:00
Winter: 5 Miles
00:00
3 Miles or Track
00:00
Cross Train
00:00
Winter: 5 Miles Race Pace
00:00
3 Miles Race Pace-RD
00:00
REST DAY
00:00
Rest Day
00:00
Recovery
00:00
Recovery
00:00
3 Miles or Track
00:00
Cross Train
00:00
3 Miles Easy OR CT
00:00
Winter: 5 Miles or Speed Training
00:00
4 Miles Race Pace
00:00
Winter: 5 Miles Easy or CT
00:00
3 Miles Easy OR CT
00:00
Winter: 6 Miles or Speed Training
00:00
Winter: 6 Miles Race Pace
00:00
4 Miles Race Pace-RD
00:00
4 Miles Easy or CT
00:00
5 Miles or Track
00:00
5 Miles Race Pace
00:00
Recovery
00:00
4 Miles Easy or CT
00:00
Winter: 7 Miles or Speed Training
00:00
5 Miles or Track
00:00
5 Miles or Speed Training
00:00
Winter: 7 Miles Race Pace
00:00
5 Miles Race Pace-RD
00:00
5 Miles Easy or CT
00:00
5 Miles or Speed Training
00:00
6 Miles or Speed Training
00:00
Winter: 8 Miles Race Pace
00:00
6 Miles Race Pace
00:00
Recovery
00:00
Winter: 4 Miles Easy or CT
00:00
5 Miles Easy or CT
00:00
Winter: 6 Miles
00:00
6 Miles or Speed Training
00:00
Winter: 6 Miles Race Pace
00:00
6 Miles Race Pace-RD
00:00
Recovery
00:00
Winter: 5 Miles
00:00
7 Miles or Speed Training
00:00
Winter: 5 Miles Race Pace
00:00
7 Miles Race Pace
00:00
7 Miles or Speed Training
00:00
8 Miles Race Pace
00:00
7 Miles Race Pace-RD
00:00
Winter: Rest Day
00:00
Recovery
00:00
Recovery
00:00
OFF
00:00
4 Miles Easy or CT
00:00
Winter: 4 Miles Easy or CT
00:00
6 Miles
00:00
Winter: Cross Train
00:00
6 Miles Race Pace
00:00
8 Miles Race Pace-RD
00:00
Winter: 5 Miles
00:00
Winter: 5 Miles Race Pace
00:00
4 Miles Easy or CT
00:00
Winter: 3 Miles Easy OR CT
00:00
5 Miles
00:00
6 Miles
00:00
5 Miles Race Pace
00:00
6 Miles Race Pace-RD
00:00
5 Miles
00:00
5 Miles Race Pace-RD
00:00
Recovery
00:00
2 Miles Easy OR CT
00:00
3 Miles or Tempo Run
00:00
Cross Train
00:00
3 Miles Race Pace
00:00
REST DAY
00:00
3 Miles Easy OR CT
00:00
4 Miles or Tempo Run
00:00
4 Miles Race Pace
00:00
4 Miles Easy or CT
00:00
5 Miles or Tempo Run
00:00
5 Miles Race Pace
00:00
Sign-ups 20 min 10s/60s
00:00
Walk 20 minutes
00:00
REST
00:00
Speed training
00:00
X TRAINING
00:00
20 min 10s/60s
00:00
REST
00:00
Sign-ups 20 min 10s/60s
00:00
Walk 20 minutes
00:00
5 Miles Easy or CT
00:00
6 Miles or Speed Training
00:00
25 min 20s/60s
00:00
Walk 25 minutes
00:00
25 min 20s/60s
00:00
30 min 30s/60s
00:00
7 Miles or Speed Training
00:00
Cross Train
00:00
7 Miles Race Pace
00:00
30 min/interval
00:00
8 Miles Race Pace
00:00
4 Miles Easy or CT
00:00
3 Miles Easy OR CT
00:00
6 Miles
00:00
6 Miles Race Pace
00:00
4 Miles Race Pace
00:00
Walk 60 minutes
00:00
5 Miles
00:00
5 Miles Race Pace
00:00
5 Miles or Track
00:00
Recovery
00:00
4 Miles Easy or CT
00:00
5 Miles
00:00
5 Miles Race Pace
00:00
Cross Train
00:00
REST DAY
00:00
5 Miles Easy or CT
00:00
6 Miles or Speed Training
00:00
6 Miles or Speed Training
00:00
6 Miles Race Pace
23:45
6 Miles Race Pace
00:00
Recovery
00:00
Recovery
00:00
Recovery
00:00
5 Miles Easy or CT
00:00
6 Miles
00:00
6 Miles Race Pace
00:00
7 Miles or Speed Training
00:00
7 Miles or Speed Training
00:00
7 Miles Race Pace
00:00
7 Miles Race Pace
00:00
5 Miles
00:00
5 Miles Race Pace
00:00
8 Miles Race Pace
00:00
8 Miles Race Pace
00:00
4 Miles
00:00
4 Miles Race Pace
00:00
Recovery
00:00
Recovery
00:00
4 Miles Easy or CT
00:00
6 Miles
00:00
6 Miles
00:00
6 Miles Race Pace
00:00
6 Miles Race Pace
00:00
5 Miles
00:00
5 Miles
00:00
5 Miles Race Pace
00:00
5 Miles Race Pace
00:00
25 min Active Recovery
06:00
45 Min Cross Training
06:00
Rest Day
06:00
Rest Day Hydrate or 1 hr Strength Training
00:00
4 mile Easy Run
00:00
Rest Day
00:00
25 min Active Recovery
00:00
25 min Active Recovery
00:00
45 Min Cross Training
00:00
45 Min Cross Training
00:00
Rest Day Hydrate or 1 hr Strength Training
00:00
1 hr Strength Training
00:00
45 min Easy Run
00:00
4 mile Easy Run
00:00
4 mile Easy Run
00:00
50 min Easy Run
00:00
40 min Fartlek
00:00
40 min Fartlek 10 min warm up 20 minute of 20/20 seconds intervals (20 sec hard/20 sec recovery) 10 minute cool down
3 mile Track Workout ½ mi warm up
00:00 – 00:00
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
00:00 – 00:00
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
00:00 – 00:00
Rest Day Saturday Meeting at PALM BEACH RELAY on Sunday woo hoo! 🙂
00:00 – 00:00
Meeting at PALM BEACH RELAY on Sunday
00:00 – 00:00
3.75 mile Track Workout ½ mi warm up
00:00 – 00:00
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
00:00 – 00:00
3 mile Track Workout 1⁄2 mile warm up 4×400 with equal recovery 1⁄2 mile cool down
6 Miles
00:00 – 00:00
8 Miles
00:00 – 00:00
60 Minutes
00:00 – 00:00
5 mile Track Workout ½ mi warm up
00:00 – 00:00
3 mile Track Workout
00:00 – 00:00
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
00:00 – 00:00
9 Miles
00:00 – 00:00
70 Minutes
00:00 – 00:00
4.75 mile Track Workout½ warm up
00:00 – 00:00
3.75 mile Track Workout
00:00 – 00:00
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
00:00 – 00:00
10 Miles
00:00 – 00:00
Rest Day
00:00
80 Minutes
00:00 – 00:00
25 min Active Recovery
00:00
5.75 mile Track Workout ½ mi warm up
00:00 – 00:00
5 mile Track Workout
00:00 – 00:00
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
00:00
10 Miles Half 18 Miles Ful
00:00 – 00:00
10 Miles Saturday/Winter Extravaganza on Sunday! Woo hoo! 🙂
00:00 – 00:00
FIT WINTER EXTRAVAGANZA 10K WOO HOO!
00:00 – 00:00
4.75 mile Track Workout ½ mi warm up
00:00 – 00:00
4.75 mile Track Workout
00:00 – 00:00
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
00:00 – 00:00
Rest Day Hydrate or 1 hr Strength Training
00:00 – 00:00
12 Miles Half 21 Miles Full
00:00 – 00:00
12 Miles
00:00 – 00:00
60 Minutes
00:00 – 00:00
4.75 mile Track Workout ½ mi warm up
00:00 – 00:00
5.75 mile Track Workout
00:00 – 00:00
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
00:00
Rest Day Hydrate
00:00
6 Miles Full & Half
00:00 – 00:00
6 Miles
00:00 – 00:00
70 Minutes
00:00 – 00:00
25 min Active Recovery
00:00
4 mile Tempo Mile 1 warmup @ conversational pace
00:00 – 00:00
4.75 mile Track Workout
00:00 – 00:00
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
00:00
4 mile Easy Run
00:00 – 00:00
26.2 Miles & 13.1 on Sunday Miami Marathon
00:00 – 00:00
Rest Day Saturday. 13.1 on Sunday Miami Marathon woo hoo! :
00:00 – 00:00
Rest Day
00:00
Rest Day. 13.1 on Sunday Miami Marathon
00:00 – 00:00
4 mile Tempo Mile 1 warmup @ conversational pace
00:00 – 00:00
4.75 mile Track Workout
00:00 – 00:00
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
00:00
6 Miles Full & Half
00:00 – 00:00
6 Miles
00:00 – 00:00
80 Minutes
00:00 – 00:00
No workout scheduled for today
00:00 – 00:00
4 mile Tempo
00:00 – 00:00
4 mile Tempo Mile 1 warmup @ conversational pace Miles 2-3 @ race pace for group Mile 4 cooldown @ conversational pace
Rest Day Hydrate
00:00 – 00:00
13.1 A1A Half Marathon
00:00 – 00:00
Rest Day Saturday/Expo. 13.1 on Sunday A1A Half Marathon and last event of the season woo hoo! 🙂
00:00 – 00:00
Rest Day/Expo. 13.1 on Sunday A1A Half Marathon & 6K
00:00 – 00:00
3 miles Easy Run
00:00
4 mile Tempo
00:00 – 00:00
4 mile Tempo Mile 1 warmup @ conversational pace Miles 2-3 @ race pace for group Mile 4 cooldown @ conversational pace
3 mile Easy Run
00:00
Rest Day Hydrate or 1 hr Strength Training
00:00
6 Miles & End of Season! 🙂
00:00 – 00:00
6 Miles end of Season
00:00 – 00:00
Rest Day
00:00 – 00:00
60 Minutes
00:00 – 00:00
25 min Active Recovery
00:00 – 00:00
25 min Active Recovery
00:00 – 00:00
25 min Active Recovery
00:00 – 00:00
No workout scheduled for today
00:00 – 00:00
45 Min Cross Training
00:00 – 00:00
45 Min Cross Training
00:00 – 00:00
3 miles Easy Run
00:00 – 00:00
Rest Day Hydrate or 1 hr Strength Training
00:00 – 00:00
1 hr Strength Training
00:00 – 00:00