Color Group Training Pace:

"8x30-30" 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.

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.

A slow run done at a conversational pace.

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.

"45, 5x2:00" means you should walk for a total of 45 minutes including a warm up of 10-15 minutes, then speed work of 2:00 minutes fast then 2:00 minutes slow, 5 times in a row. For the remainder of the 45 minutes, go back to a regular pace and finish with a 10-minute cool down.

"10.20.10" is a tempo workout where you should walk at a regular pace for 10 minutes (warm up), walk faster for 20 minutes, and return to a regular pace for 10 minutes (cool down). Try to keep the faster-than-normal pace for the full 20 minutes. If you need to, take a 30 second breather, and then pick up the pace again.