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Gulf Coast Running Club Schedules

Target Event (Week #)	Target Date	Sat 31	Sun 1	Mon 2	Tue 3	Wed 4	Thu 5	Fri 6	Sat 7
Chevron Houston Marathon (Advanced)(8)	2011-01-30	7 Miles	Cross or Off	Cross or Off	Speed 12 x 200/200m	7 Miles	Hill 2 x KB	5 Miles	12 Miles
Chevron Houston Marathon (Intermediate)(8)	2011-01-30	9 Miles	Cross or Off	3 Miles	Speed 10 x 60/60s	7 Miles	30 Min. Tempo	Off	8 Miles
Chevron Houston Marathon (Beginner)(8)	2011-01-30	5 Miles	Cross	2 Miles	3 Miles	Off	2 Miles	off	3 Miles
Aramco Houston Half Marathon (Intermediate)(8)	2011-01-30	5 Miles	Cross / Off	Off / 2 Miles	4 Miles	Off / Cross	30 Min. Tempo	Off	6 Miles
Aramco Houston Half Marathon (Beginner)(8)	2011-01-30	2 Miles	Cross / Off	Off / 2 Miles	2.5 Miles	Off	2 Miles	Off	2.5 Miles
Walkers - Houston Half Marathon(8)	2011-01-30	2 Miles	Cross / Off	Off / 2 Miles	2.5 Miles	Off	2 Miles	Off	2.5 Miles

Running Guide:
Fartlek: "Speed Play" - consists of bursts of speed in the middle of a training run.
SS: Steady State Intensity
Strides: 20 second hard followed by 40 second recovery run
Speed: Intervals of high intensity followed by recovery (either distance or time)

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