workout definitions
All 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 RunS
These runs are to practice your race day goal pace. Your pace is determined by your goal and fitness level. We encourage you to talk to Gilbert about pace if you are unsure.
The pace run starts with a 1-2 mile slow warmup. Next, run the prescribed number of miles at Marathon Goal Pace (MGP) or Half Marathon Goal Pace (HMGP). Example: The schedule calls for 4-6 mile Pace Run. You run 1-2 miles warmup, then 4-6 miles at MGP or HMGP, and end your workout with a cool down.
Recovery Runs
Recovery runs are for active recovery in between your high-intensity Gazelles workouts. You should run at slow pace for 30-60 minutes depending on your fitness level. Recovery run paces can be up to two minutes per mile slower than your goal pace. Use our pace calculator to see your recovery run pace.
Fartlek
Workout that includes faster running mixed with slower running. Example: 10 x 1min/1min would be 1 minute at 65-70% (10k pace) and 1 minute easy at about 40% or slow jog, repeated ten times (20 minutes total).
Super Fartlek
This is a trail or road workout.
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.
5 Mile Fartlek
This workout is usually done on the trail the last week before your race. It is a 5 mile total workout with a 2-mile warm-up, 10x 1minute on, 1 minute off, then a cool down.
Diagonals (or Straights and Curves)
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.
*Alternate option: Instead of using the infield, run the “straights” and jog the “curves” around the track.