workout definitions

The following workouts depend on your fitness level and goal. If you’re not sure about the distance or pace for a workout, please use our pace calculator or talk to a coach.


Pace Run

A pace run may be done on the trail or road. The pace run starts with a warmup and then adds the prescribed number of miles at Marathon Goal Pace (MGP) or Half Marathon Goal Pace (HMGP). Example: The schedule calls for 4-6 miles, so run your warmup, then 4-6 miles at MGP or HMGP, end your workout with a cool down run.


Fartlek

Workout that includes faster running mixed with slower running. Example: 10 x 1min/1min would be 1 minute at 65-70% or 10k pace and 1 minute easy at about 40% or slow jog, repeated ten times (20 minutes total).


Super Fartlek

Marathoners: 10-12 Miles
2 miles easy warmup
20 minutes at MGP
2 minutes recovery
10 minutes at HMGP
2 minutes recovery
3 x 5 minutes at 10K pace/1 min recovery
5-10 x 1 min on/1 min off
Cool down 1/2 to 1 mile

Half Marathoners: 8 Miles
2 miles easy warmup
10 minutes at HMGP
2 minutes recovery
3 x 5 minutes at 10K pace/1 min recovery
5-10 x 1 min on/1 min off
Cool down 1/2 to 1 mile


Continuous 1000m

This is a track workout. 

Marathoners: Run 6-8 1000m (2.5 laps) repeats at HMGP

Half Marathoners: Run 4-6 1000m (2.5 laps) at 10K pace

Between each 1000m, jog one full recovery lap at 15 seconds slower than your per lap pace for the 1000m. For example, if you're HMGP is 8 minute/mile that means you run each lap (400m) in 2 minutes. This would make your recovery lap 2 minutes 15 seconds. There is no stopping during this workout, so we will hand out water as needed.


Yasso 800s

This is a track workout.

Marathoners: 6-8 x 800m (2 laps) at marathon finishing time, with two minutes rest in between. For example, if you're trying to run a 4-hour marathon, you will run each 800m at 4 minutes. If you're shooting for 3:30, you'll run 800m in 3 minutes 30 seconds. If you are more intermediate or advanced, take five seconds off of these 800m lap times (3:55 instead of 4:00 minutes, etc.)

Half marathoners: 4-6 x 800m (2 laps) at 2 times your half marathon finishing time pace with two minutes rest in between. For example, if you're trying to do a 2-hour half marathon, you will run each 800m at 4 minutes. If you're shooting for 1:30, you'll run 800m at 3 minutes. If you are more intermediate or advanced, take five seconds off of these 800m lap times (3:55 instead of 4:00 minutes, etc.)


3000 Meters at MGP or HMGP

This workout is usually run around Zilker Park near the soccer field. Run a 2-mile warmup and then run 1.5 loops around the park (3000m) at MGP or HMGP. Cool down run after.


Diagonals

Diagonals are run on grass, ideally at the track. After a short warmup of 1-1.5 miles, run across the infield diagonally (approx. 120m), then jog or walk to the other side (35 meters), and then run back across diagonally (120m). Repeat this for 10 minutes and focus on stride and turnover. Cool down for another 1-1.5 miles. We strongly suggest you wait until it's light outside in order to be sure of your footing for this workout.