MidWeek Training

We meet on Sunday mornings at 7am at various locations around the Westside. When you arrive, you’ll have a chance to connect with other team members, and then the coaches will discuss the morning run and lead the pre-run warm-up. And, if you’d like an individualized training plan, they will help you with that as well.

The coaches will participate in the runs, offering words of encouragement and answering your questions; and they will wait at the end of the run for everyone to finish.
On the longer runs, volunteers will staff the water/snack stops along the course, offering support to every runner who stops by.

Jul 2018


This schedule is subject to change. Please check back regularly.


Definition of different TYPES of runs

Long Runs: once weekly, usually at a comfortable pace. Main goal is to get your body accustomed to exercising for an extended period of time.

Pace Training: once weekly after base training is complete (usually commences between week 7-9). Main goal is to gain confidence, learn how to keep a study pace, and start to increase speed.

Interval Training: once weekly after base training is complete (usually commences between week 7-9). Main goal is to increase aerobic power (ie: ability for your body to utilize oxygen) resulting in increased stamina and speed.

Repetition Training: Intense repetitive action with designated breaks in between.  Main goal is to increase anaerobic power (ie: ability for our body to tap into non- oxygen sources for fuel)

Cross Training: an alternative to the stress of running, especially when injured.   Cross training helps to continue aerobic exercise while relieving your body of the  pounding that running does. This can include: biking, swimming, and elliptical  workouts.       

Rest Days: 2 days of complete rest. This is the days your body takes time to rebuild, reenergize and adapt to the added stress of training.  These days are JUST   as important as your weekly runs.  Don’t neglect rest days, if you do, your body will eventually break down and sideline you for the big day.


Definition of different PACE of runs

Easy Running Pace:  This is a pace where you should still be able to carry on a conversation while maintaining good running form. 

                        Benefits include: building a base, resistance to injury, limited stress to  mind and body.

                        Time: 30 – 150 minutes

 Marathon Running Pace: This is a pace where, you guessed it, you should train at your projected marathon race pace. There are a couple ways to determine your marathon pace, but the       easiest way is to add 3 minutes to your 10K race. If you want more individual and      specific guidelines for your personal marathon pacing, ask your coaches.

                        Benefits include: gaining confidence for race day, practice running at  intended pace, learn to fuel body effectively.

                        Time: 60-110 minutes

Threshold Running Pace: This is a pace where you should be relatively hard, but manageable.  It should be comfortably hard.

                        Benefits include: improve body’s ability to clear blood lactate,  improve endurance, improves speed. 

                        Time: 20-40 minutes



 Fartlek: These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running.

                        Benefit: They can help improve aspects of endurance such as  VO2 max and anaerobic threshold.

                        You don’t need to know what those  terms mean, but you can google them if you are interested.

                        Time: 25-50 minutes


  1. Warm Up with 5-10 minutes of light jogging
  2. Run for 4 minutes at above moderate pace, jog slowly for 1 minute.     This is one cycle
  3. Repeat for the prescribed amount of time. A 20-minute session would     consist of 4 cycles
  4. Cool down for 5-10 minutes of light jogging when done with cycles
  5. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for     a level 7 to 8 on the runs


Hills: These are shorter intense bursts up a 2-3 percent incline that are a distance  of 200 – 400 meters in length.

                        Benefit: builds strength and running mechanics (ie: proper running form)

                        Time: 25- 50 minutes


  1. Warm Up with 10 minutes of light jogging
  2. Run (at a 8-9 intensity) up designated hill of 200 – 400 meters long
  3. Walk down hill
  4. Jog out 200 meters and return back to hill 200 meters
  5. Repeat steps 2-4
  6. Cool down for 10 minutes of light jogging


 Mile Repeats: These are a specific distance in which to repeat a designated number of times.  They are challenging, while long enough to build strength for  the race.  They improve endurance and give you a mental edge due to their challenging nature.

                        Benefit: to improve efficiency, work on turnover and maintain an   element of speed in your training schedule.

                        Time: 25- 50 minutes


  1. Workout calls for “3 x 1 mile” at race pace. This means you will be doing 3 miles repeats at a pace of that which you will run in the ½ or full  marathon.
  2. Warm Up with 10 minutes of light jogging
  3. Run 1 mile at race pace
  4. Jog 3-minute recovery
  5. Repeat steps 3 & 4, two more times
  6. Cool down for 10 minutes of light jogging


Definition of CROSS TRAINING days

Cross training: in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better.    If you have access to a gym, the cross trainer (elliptical) and the rowing machine are other good examples.


  1. Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc.)
  2. Time: 30 minutes
  3. Intensity: Low-Moderate. On a scale of 1 to 10 (10 is a very hard, 1 is leisurely) aim for a level 6 to 7
  4. Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc.)