{"id":3516,"date":"2019-07-23T13:34:24","date_gmt":"2019-07-23T18:34:24","guid":{"rendered":"http:\/\/www.new.usafit.com\/tampafit\/?page_id=3516"},"modified":"2019-12-31T15:42:06","modified_gmt":"2019-12-31T21:42:06","slug":"tampa-bay-fit-training-schedule","status":"publish","type":"page","link":"https:\/\/www.usafit.com\/tampafit\/tampa-bay-fit-training-schedule\/","title":{"rendered":"Tampa Bay Fit Training Schedule"},"content":{"rendered":"[vc_row][vc_column offset=\"vc_hidden-lg vc_hidden-md\"][vc_custom_heading text=\"Weekly Schedule\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_btn title=\"DOWNLOAD SCHEDULE\" style=\"flat\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Fhoustonfit%2Fwp-content%2Fuploads%2F2019%2F08%2FUSAF-Houston-Winter2019FullSchedule_001.pdf|||\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][\/vc_column][\/vc_row][vc_row disable_element=\"yes\"][vc_column offset=\"vc_hidden-sm vc_hidden-xs\"][vc_custom_heading text=\"Winter 2019 Full Marathon Schedule\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" align=\"align_left\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_custom_heading text=\"Glossary\/Key\" font_container=\"tag:h2|font_size:26px|text_align:left|color:%233a3a3a|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]Monday through Friday run is expressed in minutes.<\/strong><\/p>\n

Speed Work<\/strong>
\n\"8x30-30\" means \"30 seconds fast, 30 seconds slow, eight times in a row.\"<\/p>\n

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.<\/p>\n

Tempo<\/strong>
\nAfter 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.<\/p>\n

Easy (e)<\/strong>
\nA slow run done at a conversational pace.<\/p>\n

Hillwork<\/strong>
\nHills 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.<\/p>\n[\/vc_column_text][vc_btn title=\"DOWNLOAD FULL SCHEDULE\" style=\"flat\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Fhoustonfit%2Fwp-content%2Fuploads%2F2019%2F08%2FUSAF-Houston-Winter2019FullSchedule_001.pdf||target:%20_blank|\"][\/vc_column][\/vc_row][vc_row][vc_column offset=\"vc_hidden-sm vc_hidden-xs\"][vc_custom_heading text=\"Full Schedule Coming Soon!\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=\"64px\"][vc_custom_heading text=\"Want more information about Tampa Bay FIT?\" font_container=\"tag:h2|font_size:36px|text_align:center|color:%233a3a3a|line_height:2\" use_theme_fonts=\"yes\"][vc_btn title=\"CONTACT US\" style=\"classic\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Ftampafit%2Ftampa-bay-fit-contact-us%2F|title:USA%20Fit%20Contact%20Us|target:%20_blank|\"][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column offset=\"vc_hidden-lg vc_hidden-md\"][vc_custom_heading text=\"Weekly Schedule\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_btn title=\"DOWNLOAD SCHEDULE\" style=\"flat\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Fhoustonfit%2Fwp-content%2Fuploads%2F2019%2F08%2FUSAF-Houston-Winter2019FullSchedule_001.pdf|||\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][\/vc_column][\/vc_row][vc_row disable_element=\"yes\"][vc_column offset=\"vc_hidden-sm vc_hidden-xs\"][vc_custom_heading text=\"Winter 2019 Full Marathon Schedule\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" align=\"align_left\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_custom_heading text=\"Glossary\/Key\" font_container=\"tag:h2|font_size:26px|text_align:left|color:%233a3a3a|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]Monday through Friday run is expressed in minutes. Speed Work \"8x30-30\" means \"30 seconds fast, 30 seconds slow, eight times in Continue Reading<\/a><\/p>\n","protected":false},"author":10,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-fullwidth.php","meta":{"spay_email":""},"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P5tcG5-UI","_links":{"self":[{"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/pages\/3516"}],"collection":[{"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/comments?post=3516"}],"version-history":[{"count":45,"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/pages\/3516\/revisions"}],"predecessor-version":[{"id":4057,"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/pages\/3516\/revisions\/4057"}],"wp:attachment":[{"href":"https:\/\/www.usafit.com\/tampafit\/wp-json\/wp\/v2\/media?parent=3516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}