Weekly Schedule

Disney Full Training Schedule - Week 10
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Green 6:05am 9 MILES OFF OFF 50/hill   OFF 30 easy OFF 5:55am 10 MILES
Yellow 6:05am 9 MILES OFF OFF 50/hill   OFF 30 easy OFF 5:55am 10 MILES
Orange 6:05am 9 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 10 MILES
Red 6:05am 9 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 10 MILES
Disney Half Training Schedule - Week 10
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Green 6:05am 7 MILES OFF OFF 50/hill   OFF 30 easy OFF 5:55am 6 MILES
Yellow 6:05am 7 MILES OFF OFF 50/hill   OFF 30 easy OFF 5:55am 6 MILES
Orange 6:05am 7 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 6 MILES
Red 6:05am 7 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 6 MILES
Purple 6:05am 7 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 6 MILES
Celebration Full Training Schedule - Week 10
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Green 6:05am 9 MILES OFF OFF 50/hill   OFF 30 easy OFF 5:55am 10 MILES
Yellow 6:05am 9 MILES OFF OFF 50/hill   OFF 30 easy OFF 5:55am 10 MILES
Orange 6:05am 9 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 10 MILES
Red 6:05am 9 MILES OFF OFF 45/hill   OFF 30 easy OFF 5:55am 10 MILES
Celebration Half Training Schedule - Week 10
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Start
Time
Sat
Sep 23
Note: Monday through Friday run is expressed in minutes.
Green 6:05am 7 MILES OFF 45/e 50/hill   OFF 35/tempo OFF 5:55am 6 MILES
Yellow 6:05am 7 MILES OFF 45/e 50/hill   OFF 35/tempo OFF 5:55am 6 MILES
Orange 6:05am 7 MILES OFF 40/e 45/hill   OFF 30/tempo OFF 5:55am 6 MILES
Red 6:05am 7 MILES OFF 40/e 45/hill   OFF 30/tempo OFF 5:55am 6 MILES
Purple 6:05am 7 MILES OFF 35/e 45/hill   OFF 35 easy OFF 5:55am 6 MILES

Color Group Training Pace:

Green < 9 min/mile
Yellow 9-10 min/mile
Orange 10-12 min/mile
Red > 12 min/mile
Purple Walkers

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.