Weekly Schedule

Disney Training Schedule - Week 22
Color GroupStart
Time
Sat
Jan 7
Sun
Jan 8
Mon
Jan 9
Tue
Jan 10
Wed
Jan 11
Thu
Jan 12
Fri
Jan 13
Start
Time
Sat
Jan 14
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. OFF Marathon  
Yellow 7 a.m. OFF Marathon  
Red 7 a.m. OFF Marathon  
Orange 7 a.m. OFF Marathon  
Purple 7 a.m. OFF Marathon  
ClearWater Training Schedule - Week 24
Color GroupStart
Time
Sat
Jan 21
Sun
Jan 22
Mon
Jan 23
Tue
Jan 24
Wed
Jan 25
Thu
Jan 26
Fri
Jan 27
Start
Time
Sat
Jan 28
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. OFF Marathon  
Yellow 7 a.m. OFF Marathon  
Red 7 a.m. OFF Marathon  
Orange 7 a.m. OFF Marathon  
Purple 7 a.m. OFF Marathon  
Celebration Training Schedule - Week 25
Color GroupStart
Time
Sat
Jan 28
Sun
Jan 29
Mon
Jan 30
Tue
Jan 31
Wed
Feb 1
Thu
Feb 2
Fri
Feb 3
Start
Time
Sat
Feb 4
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. OFF Marathon  
Yellow 7 a.m. OFF Marathon  
Red 7 a.m. OFF Marathon  
Orange 7 a.m. OFF Marathon  
Purple 7 a.m. OFF Marathon  
Celebration Half Training Schedule - Week 25
Color GroupStart
Time
Sat
Jan 28
Sun
Jan 29
Mon
Jan 30
Tue
Jan 31
Wed
Feb 1
Thu
Feb 2
Fri
Feb 3
Start
Time
Sat
Feb 4
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. OFF Half Marathon  
Yellow 7 a.m. OFF Half Marathon  
Red 7 a.m. OFF Half Marathon  
Orange 7 a.m. OFF Half Marathon  
Purple 7 a.m. OFF Half Marathon  

Color Group Training Pace:

Green 8:00 - 9:00 pace
Yellow 9:00 - 10:00 pace
Red 10:00 + pace
Orange 10:00 - 14:00 pace
Purple Walkers

Important: You will be assigned a color group at the initial kick off runs.

How to determine what’s hard or easy?

Hard workouts: long slow runs or fast short runs

Easy workouts: slow short runs and rest days

A slow run is typically 80% or less of a persons current race pace for a given distance.

Glossary

Speed Work
“8×30-30” 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.