Weekly Schedule

Disney Training Schedule - Week 18
Color GroupStart
Time
Sun
Dec 15
Mon
Dec 16
Tue
Dec 17
Wed
Dec 18
Thu
Dec 19
Fri
Dec 20
Sat
Dec 21
Start
Time
Sun
Dec 22
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. 13 MILES OFF 40/e 45/tempo OFF 40/e OFF 7 a.m. 21 MILES
Yellow 7 a.m. 12 MILES OFF 35/e 40/tempo OFF 35/e OFF 7 a.m. 21 MILES
Red 7 a.m. 12 MILES OFF 30/e 35/tempo OFF 30/e OFF 7 a.m. 21 MILES
Orange 7 a.m. 12 MILES OFF 30/e 35/tempo OFF 30/e OFF 7 a.m. 21 MILES
Disney Half Training Schedule - Week 18
Color GroupStart
Time
Sun
Dec 15
Mon
Dec 16
Tue
Dec 17
Wed
Dec 18
Thu
Dec 19
Fri
Dec 20
Sat
Dec 21
Start
Time
Sun
Dec 22
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. 6 MILES OFF 40/e 45/tempo OFF 40/e OFF 7 a.m. 12 MILES
Yellow 7 a.m. 6 MILES OFF 35/e 40/tempo OFF 35/e OFF 7 a.m. 12 MILES
Red 7 a.m. 6 MILES OFF 30/e 35/tempo OFF 30/e OFF 7 a.m. 12 MILES
Orange 7 a.m. 6 MILES OFF 30/e 35/tempo OFF 30/e OFF 7 a.m. 12 MILES
Purple 7 a.m. 6 MILES OFF 30/e 35/tempo OFF 30/e 30/e 7 a.m. 12 MILES
St Petersburg Training Schedule - Week 18
Color GroupStart
Time
Sun
Dec 15
Mon
Dec 16
Tue
Dec 17
Wed
Dec 18
Thu
Dec 19
Fri
Dec 20
Sat
Dec 21
Start
Time
Sun
Dec 22
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. 13 MILES OFF OFF 5x400m/400m  OFF 30/tempo OFF 7 a.m. 12 MILES
Yellow 7 a.m. 13 MILES OFF OFF 5x400m/400m  OFF 30/tempo OFF 7 a.m. 11 MILES
Red 7 a.m. 13 MILES OFF OFF 4x400m/400m  OFF 30/tempo OFF 7 a.m. 11 MILES
Orange 7 a.m. 13 MILES OFF OFF 4x400m/400m  OFF 25/tempo OFF 7 a.m. 11 MILES
St Petersburg Half Training Schedule - Week 18
Color GroupStart
Time
Sun
Dec 15
Mon
Dec 16
Tue
Dec 17
Wed
Dec 18
Thu
Dec 19
Fri
Dec 20
Sat
Dec 21
Start
Time
Sun
Dec 22
Note: Monday through Friday run is expressed in minutes.
Green 7 a.m. 10 MILES OFF 40/e 5x400m/400m  OFF 45/tempo OFF 7 a.m. 9 MILES
Yellow 7 a.m. 10 MILES OFF 35/e 5x400m/400m  OFF 40/tempo OFF 7 a.m. 9 MILES
Red 7 a.m. 10 MILES OFF 30/e 4x400m/400m  OFF 35/tempo OFF 7 a.m. 8 MILES
Orange 7 a.m. 10 MILES OFF 30/e 4x400m/400m  OFF 35/tempo OFF 7 a.m. 8 MILES
Purple 7 a.m. 10 MILES OFF 30/e 4x400m/400m  OFF 35/tempo OFF 7 a.m. 8 MILES

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.