Weekly Schedule

Disney Full Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green 5:00am 19MILES OFF OFF 35/e OFF 35/tempo OFF 5:45am 12 MILES
Yellow 5:00am 19MILES OFF OFF 30/e OFF 35/tempo OFF 5:30am 12 MILES
Orange 5:00am 19MILES OFF OFF 30/e OFF 35/tempo OFF 5:05am 12 MILES
Red 5:00am 19MILES OFF OFF 30/e OFF 30/tempo OFF 5:05am 12 MILES
Disney Half Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green 6:30am 8 MILES OFF OFF 35/e OFF 35/tempo OFF 6:10am 10 MILES
Yellow 6:20am 8 MILES OFF OFF 30/e OFF 35/tempo OFF 5:55am 10 MILES
Orange 6:00am 8 MILES OFF OFF 30/e OFF 35/tempo OFF 5:30am 10 MILES
Red 6:00am 8 MILES OFF OFF 30/e OFF 30/tempo OFF 5:30am 10 MILES
Purple 5:45am 8 MILES OFF OFF 30/e OFF 25 easy OFF 5:15am 10 MILES
Celebration Full Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green 5:00am 19MILES OFF 40/e 6x400m/400m  OFF 35 easy OFF 5:45am 12 MILES
Yellow 5:00am 19MILES OFF 40/e 6x400m/400m  OFF 35 easy OFF 5:30am 12 MILES
Orange 5:00am 19MILES OFF 35/e 5x400m/400m  OFF 30 easy OFF 5:05am 12 MILES
Red 5:00am 19MILES OFF 35/e 5x400m/400m  OFF 30 easy OFF 5:05am 12 MILES
Celebration Half Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Start
Time
Sat
Nov 25
Note: Monday through Friday run is expressed in minutes.
Green 6:30am 8 MILES OFF 40/e 6x400m/400m  OFF 35 easy OFF 6:10am 10 MILES
Yellow 6:20am 8 MILES OFF 40/e 6x400m/400m  OFF 35 easy OFF 5:55am 10 MILES
Orange 6:00am 8 MILES OFF 35/e 5x400m/400m  OFF 30 easy OFF 5:30am 10 MILES
Red 6:00am 8 MILES OFF 35/e 5x400m/400m  OFF 30 easy OFF 5:30am 10 MILES
Purple 5:45am 8 MILES OFF 30/e 4x400m/400m  OFF 25 easy OFF 5:15am 10 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.