{"id":908,"date":"2023-09-17T17:47:36","date_gmt":"2023-09-17T17:47:36","guid":{"rendered":"https:\/\/usafittraining.com\/eastbayfit\/?page_id=908"},"modified":"2024-05-01T14:40:53","modified_gmt":"2024-05-01T21:40:53","slug":"training-schedule","status":"publish","type":"page","link":"https:\/\/usafittraining.com\/eastbayfit\/training-schedule\/","title":{"rendered":"Training Schedule"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"908\" class=\"elementor elementor-908\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-617c61ca elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"617c61ca\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-38a0460d\" data-id=\"38a0460d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f47b7fe elementor-widget elementor-widget-spacer\" data-id=\"f47b7fe\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a36aafd elementor-widget elementor-widget-heading\" data-id=\"1a36aafd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Training Schedules<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e1f2453 elementor-widget elementor-widget-spacer\" data-id=\"6e1f2453\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-803439c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"803439c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4f09d85\" data-id=\"4f09d85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b9fabca elementor-widget elementor-widget-spacer\" data-id=\"b9fabca\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ed5666 elementor-widget elementor-widget-text-editor\" data-id=\"6ed5666\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><strong>Pace groups are designated by color:<\/strong><\/p><p><span style=\"color: #0071c1;\"><strong>Blue<\/strong><span style=\"color: #000000;\">:<\/span> <\/span>&lt; 8 min\/mile<br \/><span style=\"color: #00af50;\"><strong>Green<\/strong><span style=\"color: #000000;\">:<\/span><\/span> 8 min\/mile &#8211; 9 min\/mile<br \/><span style=\"color: #ffcc00;\"><strong>Yellow<\/strong><\/span>: 9 min\/mile &#8211; 10:30 min\/mile<br \/><span style=\"color: #fe0000;\"><strong>Red<\/strong><\/span>: &gt; 10:30 min\/mile<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-936185a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"936185a\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4f33df9\" data-id=\"4f33df9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2936fde elementor-widget elementor-widget-heading\" data-id=\"2936fde\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Full Marathon Training Schedule\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9db093f elementor-align-center elementor-widget elementor-widget-button\" data-id=\"9db093f\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/usafittraining.com\/neohiofit\/wp-content\/uploads\/sites\/12\/2024\/05\/NEO-Fit-2024-schedule-website-FULL.xlsx\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Download Schedule<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ad93f9 elementor-widget elementor-widget-spacer\" data-id=\"0ad93f9\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e04f31 elementor-widget elementor-widget-shortcode\" data-id=\"3e04f31\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"footable_parent_3820\"\n         class=\" footable_parent ninja_table_wrapper loading_ninja_table wp_table_data_press_parent semantic_ui colored_table\">\n                <table data-ninja_table_instance=\"ninja_table_instance_0\" data-footable_id=\"3820\" data-filter-delay=\"1000\" aria-label=\"2024-fullmarathon.csv\"            id=\"footable_3820\"\n           data-unique_identifier=\"ninja_table_unique_id_665837042_3820\"\n           class=\" foo-table ninja_footable foo_table_3820 ninja_table_unique_id_665837042_3820 ui table  nt_type_ajax_table selectable celled striped ninja_custom_color inverted footable-paging-right ninja_table_search_disabled ninja_table_pro\">\n                <colgroup>\n                            <col class=\"ninja_column_0 \">\n                            <col class=\"ninja_column_1 \">\n                            <col class=\"ninja_column_2 \">\n                            <col class=\"ninja_column_3 \">\n                            <col class=\"ninja_column_4 \">\n                            <col class=\"ninja_column_5 \">\n                            <col class=\"ninja_column_6 \">\n                            <col class=\"ninja_column_7 \">\n                            <col class=\"ninja_column_8 \">\n                            <col class=\"ninja_column_9 \">\n                    <\/colgroup>\n            <\/table>\n                    <style type=\"text\/css\" id='ninja_table_custom_css_3820'>\n                        #footable_3820  {\n    font-family: sans-serif;\n    font-size: 15px;\n    }\n\n\n    #footable_3820 tbody tr td span.fooicon-plus:before {\n    background-color:  !important;\n    }\n    #footable_3820 tbody tr td span.fooicon-minus:before {\n    background-color:  !important;\n    }\n\n    #footable_3820 tbody tr:hover td span.fooicon-plus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_3820 tbody tr:hover td span.fooicon-minus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n\n    #footable_3820 thead tr.footable-header th span::before {\n    background-color: rgba(255, 255, 255, 1) !important;\n    }\n    #footable_3820,\n    #footable_3820 table {\n    background-color:  !important;\n    color:  !important;\n    border-color:  !important;\n    }\n    #footable_3820 thead tr.footable-filtering th {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_3820:not(.hide_all_borders) thead tr.footable-filtering th {\n            border : 1px solid transparent !important;\n        }\n    #footable_3820 .input-group-btn:last-child > .btn:not(:last-child):not(.dropdown-toggle) {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_3820 tr.footable-header, #footable_3820 tr.footable-header th, .colored_table #footable_3820 table.ninja_table_pro.inverted.table.footable-details tbody tr th {\n    background-color: rgba(188, 17, 17, 1) !important;\n    color: rgba(255, 255, 255, 1) !important;\n    }\n    \n        #footable_3820 tbody tr:hover {\n    background-color:  !important;\n    color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_3820 tbody tr:hover td {\n    border-color:  !important;\n    }\n            #footable_3820 tbody tr:nth-child(even) {\n        background-color:  !important;\n        color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) {\n        background-color: rgba(248, 236, 236, 1) !important;\n        color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(even):hover {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd):hover {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(even) td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(even) td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(odd) td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(even) tr:hover td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(even) tr:hover td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(odd) tr:hover td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) tr:hover td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n    \n    #footable_3820 tfoot .footable-paging {\n    background-color:  !important;\n    }\n    #footable_3820 tfoot .footable-paging .footable-page.active a {\n    background-color:  !important;\n    }\n    #footable_3820:not(.hide_all_borders) tfoot tr.footable-paging td {\n    border-color:  !important;\n    }\n    \n                <\/style>\n                \n    \n    \n<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e7f76a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e7f76a6\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-002a549\" data-id=\"002a549\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d887e27 elementor-widget elementor-widget-heading\" data-id=\"d887e27\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Half Marathon Training Schedule\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9621549 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"9621549\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.usafit.com\/neohiofit\/wp-content\/uploads\/2020\/04\/NEO-Fit-2024-schedule-website-HALF.xlsx\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Download Schedule<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db4b7f2 elementor-widget elementor-widget-spacer\" data-id=\"db4b7f2\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3d44f3 elementor-widget elementor-widget-shortcode\" data-id=\"d3d44f3\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"footable_parent_4031\"\n         class=\" footable_parent ninja_table_wrapper loading_ninja_table wp_table_data_press_parent semantic_ui colored_table\">\n                <table data-ninja_table_instance=\"ninja_table_instance_1\" data-footable_id=\"4031\" data-filter-delay=\"1000\" aria-label=\"NEO-Fit-2024-schedule-website-HALF.csv\"            id=\"footable_4031\"\n           data-unique_identifier=\"ninja_table_unique_id_1186801666_4031\"\n           class=\" foo-table ninja_footable foo_table_4031 ninja_table_unique_id_1186801666_4031 ui table  nt_type_ajax_table selectable celled striped ninja_custom_color inverted footable-paging-right ninja_table_search_disabled ninja_table_pro\">\n                <colgroup>\n                            <col class=\"ninja_column_0 \">\n                            <col class=\"ninja_column_1 \">\n                            <col class=\"ninja_column_2 \">\n                            <col class=\"ninja_column_3 \">\n                            <col class=\"ninja_column_4 \">\n                            <col class=\"ninja_column_5 \">\n                            <col class=\"ninja_column_6 \">\n                            <col class=\"ninja_column_7 \">\n                            <col class=\"ninja_column_8 \">\n                            <col class=\"ninja_column_9 \">\n                    <\/colgroup>\n            <\/table>\n                    <style type=\"text\/css\" id='ninja_table_custom_css_3820'>\n                        #footable_3820  {\n    font-family: sans-serif;\n    font-size: 15px;\n    }\n\n\n    #footable_3820 tbody tr td span.fooicon-plus:before {\n    background-color:  !important;\n    }\n    #footable_3820 tbody tr td span.fooicon-minus:before {\n    background-color:  !important;\n    }\n\n    #footable_3820 tbody tr:hover td span.fooicon-plus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_3820 tbody tr:hover td span.fooicon-minus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n\n    #footable_3820 thead tr.footable-header th span::before {\n    background-color: rgba(255, 255, 255, 1) !important;\n    }\n    #footable_3820,\n    #footable_3820 table {\n    background-color:  !important;\n    color:  !important;\n    border-color:  !important;\n    }\n    #footable_3820 thead tr.footable-filtering th {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_3820:not(.hide_all_borders) thead tr.footable-filtering th {\n            border : 1px solid transparent !important;\n        }\n    #footable_3820 .input-group-btn:last-child > .btn:not(:last-child):not(.dropdown-toggle) {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_3820 tr.footable-header, #footable_3820 tr.footable-header th, .colored_table #footable_3820 table.ninja_table_pro.inverted.table.footable-details tbody tr th {\n    background-color: rgba(188, 17, 17, 1) !important;\n    color: rgba(255, 255, 255, 1) !important;\n    }\n    \n        #footable_3820 tbody tr:hover {\n    background-color:  !important;\n    color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_3820 tbody tr:hover td {\n    border-color:  !important;\n    }\n            #footable_3820 tbody tr:nth-child(even) {\n        background-color:  !important;\n        color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) {\n        background-color: rgba(248, 236, 236, 1) !important;\n        color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(even):hover {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd):hover {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(even) td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(even) td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(odd) td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(even) tr:hover td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(even) tr:hover td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(odd) tr:hover td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) tr:hover td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n    \n    #footable_3820 tfoot .footable-paging {\n    background-color:  !important;\n    }\n    #footable_3820 tfoot .footable-paging .footable-page.active a {\n    background-color:  !important;\n    }\n    #footable_3820:not(.hide_all_borders) tfoot tr.footable-paging td {\n    border-color:  !important;\n    }\n    \n                <\/style>\n                                <style type=\"text\/css\" id='ninja_table_custom_css_4031'>\n                        #footable_4031  {\n    font-family: inherit;\n    font-size: 15px;\n    }\n\n\n    #footable_4031 tbody tr td span.fooicon-plus:before {\n    background-color:  !important;\n    }\n    #footable_4031 tbody tr td span.fooicon-minus:before {\n    background-color:  !important;\n    }\n\n    #footable_4031 tbody tr:hover td span.fooicon-plus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_4031 tbody tr:hover td span.fooicon-minus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n\n    #footable_4031 thead tr.footable-header th span::before {\n    background-color: rgba(255, 255, 255, 1) !important;\n    }\n    #footable_4031,\n    #footable_4031 table {\n    background-color:  !important;\n    color:  !important;\n    border-color:  !important;\n    }\n    #footable_4031 thead tr.footable-filtering th {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_4031:not(.hide_all_borders) thead tr.footable-filtering th {\n            border : 1px solid transparent !important;\n        }\n    #footable_4031 .input-group-btn:last-child > .btn:not(:last-child):not(.dropdown-toggle) {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_4031 tr.footable-header, #footable_4031 tr.footable-header th, .colored_table #footable_4031 table.ninja_table_pro.inverted.table.footable-details tbody tr th {\n    background-color: rgba(188, 17, 17, 1) !important;\n    color: rgba(255, 255, 255, 1) !important;\n    }\n    \n        #footable_4031 tbody tr:hover {\n    background-color:  !important;\n    color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_4031 tbody tr:hover td {\n    border-color:  !important;\n    }\n            #footable_4031 tbody tr:nth-child(even) {\n        background-color:  !important;\n        color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd) {\n        background-color: rgba(248, 236, 236, 1) !important;\n        color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4031 tbody tr:nth-child(even):hover {\n        background-color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd):hover {\n        background-color:  !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(even) td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(even) td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(odd) td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd) td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(even) tr:hover td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(even) tr:hover td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(odd) tr:hover td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd) tr:hover td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n    \n    #footable_4031 tfoot .footable-paging {\n    background-color:  !important;\n    }\n    #footable_4031 tfoot .footable-paging .footable-page.active a {\n    background-color:  !important;\n    }\n    #footable_4031:not(.hide_all_borders) tfoot tr.footable-paging td {\n    border-color:  !important;\n    }\n    \n                <\/style>\n                \n    \n    \n<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6deda32 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6deda32\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bb7c43f\" data-id=\"bb7c43f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a983dd elementor-widget elementor-widget-heading\" data-id=\"3a983dd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Walking Program Schedule\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08d6711 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"08d6711\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/usafittraining.com\/neohiofit\/wp-content\/uploads\/sites\/12\/2024\/05\/NEO-Fit-2024-schedule-website-WALKING.xlsx\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Download Schedule<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec5899b elementor-widget elementor-widget-spacer\" data-id=\"ec5899b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f95bef elementor-widget elementor-widget-shortcode\" data-id=\"9f95bef\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"footable_parent_4014\"\n         class=\" footable_parent ninja_table_wrapper loading_ninja_table wp_table_data_press_parent semantic_ui colored_table\">\n                <table data-ninja_table_instance=\"ninja_table_instance_2\" data-footable_id=\"4014\" data-filter-delay=\"1000\" aria-label=\"NEO-Fit-2024-schedule-website-WALKING.csv\"            id=\"footable_4014\"\n           data-unique_identifier=\"ninja_table_unique_id_1796860274_4014\"\n           class=\" foo-table ninja_footable foo_table_4014 ninja_table_unique_id_1796860274_4014 ui table  nt_type_ajax_table selectable celled striped ninja_custom_color inverted footable-paging-right ninja_table_search_disabled ninja_table_pro\">\n                <colgroup>\n                            <col class=\"ninja_column_0 \">\n                            <col class=\"ninja_column_1 \">\n                            <col class=\"ninja_column_2 \">\n                            <col class=\"ninja_column_3 \">\n                            <col class=\"ninja_column_4 \">\n                            <col class=\"ninja_column_5 \">\n                            <col class=\"ninja_column_6 \">\n                            <col class=\"ninja_column_7 \">\n                            <col class=\"ninja_column_8 \">\n                            <col class=\"ninja_column_9 \">\n                            <col class=\"ninja_column_10 \">\n                            <col class=\"ninja_column_11 \">\n                            <col class=\"ninja_column_12 \">\n                    <\/colgroup>\n            <\/table>\n                    <style type=\"text\/css\" id='ninja_table_custom_css_3820'>\n                        #footable_3820  {\n    font-family: sans-serif;\n    font-size: 15px;\n    }\n\n\n    #footable_3820 tbody tr td span.fooicon-plus:before {\n    background-color:  !important;\n    }\n    #footable_3820 tbody tr td span.fooicon-minus:before {\n    background-color:  !important;\n    }\n\n    #footable_3820 tbody tr:hover td span.fooicon-plus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_3820 tbody tr:hover td span.fooicon-minus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n\n    #footable_3820 thead tr.footable-header th span::before {\n    background-color: rgba(255, 255, 255, 1) !important;\n    }\n    #footable_3820,\n    #footable_3820 table {\n    background-color:  !important;\n    color:  !important;\n    border-color:  !important;\n    }\n    #footable_3820 thead tr.footable-filtering th {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_3820:not(.hide_all_borders) thead tr.footable-filtering th {\n            border : 1px solid transparent !important;\n        }\n    #footable_3820 .input-group-btn:last-child > .btn:not(:last-child):not(.dropdown-toggle) {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_3820 tr.footable-header, #footable_3820 tr.footable-header th, .colored_table #footable_3820 table.ninja_table_pro.inverted.table.footable-details tbody tr th {\n    background-color: rgba(188, 17, 17, 1) !important;\n    color: rgba(255, 255, 255, 1) !important;\n    }\n    \n        #footable_3820 tbody tr:hover {\n    background-color:  !important;\n    color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_3820 tbody tr:hover td {\n    border-color:  !important;\n    }\n            #footable_3820 tbody tr:nth-child(even) {\n        background-color:  !important;\n        color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) {\n        background-color: rgba(248, 236, 236, 1) !important;\n        color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(even):hover {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd):hover {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(even) td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(even) td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(odd) td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(even) tr:hover td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_3820 tbody tr:nth-child(even) tr:hover td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_3820 tbody tr:nth-child(odd) tr:hover td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_3820 tbody tr:nth-child(odd) tr:hover td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n    \n    #footable_3820 tfoot .footable-paging {\n    background-color:  !important;\n    }\n    #footable_3820 tfoot .footable-paging .footable-page.active a {\n    background-color:  !important;\n    }\n    #footable_3820:not(.hide_all_borders) tfoot tr.footable-paging td {\n    border-color:  !important;\n    }\n    \n                <\/style>\n                                <style type=\"text\/css\" id='ninja_table_custom_css_4031'>\n                        #footable_4031  {\n    font-family: inherit;\n    font-size: 15px;\n    }\n\n\n    #footable_4031 tbody tr td span.fooicon-plus:before {\n    background-color:  !important;\n    }\n    #footable_4031 tbody tr td span.fooicon-minus:before {\n    background-color:  !important;\n    }\n\n    #footable_4031 tbody tr:hover td span.fooicon-plus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_4031 tbody tr:hover td span.fooicon-minus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n\n    #footable_4031 thead tr.footable-header th span::before {\n    background-color: rgba(255, 255, 255, 1) !important;\n    }\n    #footable_4031,\n    #footable_4031 table {\n    background-color:  !important;\n    color:  !important;\n    border-color:  !important;\n    }\n    #footable_4031 thead tr.footable-filtering th {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_4031:not(.hide_all_borders) thead tr.footable-filtering th {\n            border : 1px solid transparent !important;\n        }\n    #footable_4031 .input-group-btn:last-child > .btn:not(:last-child):not(.dropdown-toggle) {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_4031 tr.footable-header, #footable_4031 tr.footable-header th, .colored_table #footable_4031 table.ninja_table_pro.inverted.table.footable-details tbody tr th {\n    background-color: rgba(188, 17, 17, 1) !important;\n    color: rgba(255, 255, 255, 1) !important;\n    }\n    \n        #footable_4031 tbody tr:hover {\n    background-color:  !important;\n    color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_4031 tbody tr:hover td {\n    border-color:  !important;\n    }\n            #footable_4031 tbody tr:nth-child(even) {\n        background-color:  !important;\n        color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd) {\n        background-color: rgba(248, 236, 236, 1) !important;\n        color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4031 tbody tr:nth-child(even):hover {\n        background-color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd):hover {\n        background-color:  !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(even) td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(even) td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(odd) td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd) td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(even) tr:hover td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_4031 tbody tr:nth-child(even) tr:hover td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_4031 tbody tr:nth-child(odd) tr:hover td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4031 tbody tr:nth-child(odd) tr:hover td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n    \n    #footable_4031 tfoot .footable-paging {\n    background-color:  !important;\n    }\n    #footable_4031 tfoot .footable-paging .footable-page.active a {\n    background-color:  !important;\n    }\n    #footable_4031:not(.hide_all_borders) tfoot tr.footable-paging td {\n    border-color:  !important;\n    }\n    \n                <\/style>\n                                <style type=\"text\/css\" id='ninja_table_custom_css_4014'>\n                        #footable_4014  {\n    font-family: sans-serif;\n    font-size: 15px;\n    }\n\n\n    #footable_4014 tbody tr td span.fooicon-plus:before {\n    background-color:  !important;\n    }\n    #footable_4014 tbody tr td span.fooicon-minus:before {\n    background-color:  !important;\n    }\n\n    #footable_4014 tbody tr:hover td span.fooicon-plus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_4014 tbody tr:hover td span.fooicon-minus:before {\n    background-color: rgba(0, 0, 0, 1) !important;\n    }\n\n    #footable_4014 thead tr.footable-header th span::before {\n    background-color: rgba(255, 255, 255, 1) !important;\n    }\n    #footable_4014,\n    #footable_4014 table {\n    background-color:  !important;\n    color:  !important;\n    border-color:  !important;\n    }\n    #footable_4014 thead tr.footable-filtering th {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_4014:not(.hide_all_borders) thead tr.footable-filtering th {\n            border : 1px solid transparent !important;\n        }\n    #footable_4014 .input-group-btn:last-child > .btn:not(:last-child):not(.dropdown-toggle) {\n    background-color:  !important;\n    color:  !important;\n    }\n    #footable_4014 tr.footable-header, #footable_4014 tr.footable-header th, .colored_table #footable_4014 table.ninja_table_pro.inverted.table.footable-details tbody tr th {\n    background-color: rgba(188, 17, 17, 1) !important;\n    color: rgba(255, 255, 255, 1) !important;\n    }\n    \n        #footable_4014 tbody tr:hover {\n    background-color:  !important;\n    color: rgba(0, 0, 0, 1) !important;\n    }\n    #footable_4014 tbody tr:hover td {\n    border-color:  !important;\n    }\n            #footable_4014 tbody tr:nth-child(even) {\n        background-color:  !important;\n        color:  !important;\n        }\n        #footable_4014 tbody tr:nth-child(odd) {\n        background-color: rgba(248, 236, 236, 1) !important;\n        color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4014 tbody tr:nth-child(even):hover {\n        background-color:  !important;\n        }\n        #footable_4014 tbody tr:nth-child(odd):hover {\n        background-color:  !important;\n        }\n\n        #footable_4014 tbody tr:nth-child(even) td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_4014 tbody tr:nth-child(even) td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_4014 tbody tr:nth-child(odd) td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4014 tbody tr:nth-child(odd) td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n\n        #footable_4014 tbody tr:nth-child(even) tr:hover td span.fooicon-plus:before {\n        background-color:  !important;\n        }\n        #footable_4014 tbody tr:nth-child(even) tr:hover td span.fooicon-minus:before {\n        background-color:  !important;\n        }\n\n        #footable_4014 tbody tr:nth-child(odd) tr:hover td span.fooicon-plus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n        #footable_4014 tbody tr:nth-child(odd) tr:hover td span.fooicon-minus:before {\n        background-color: rgba(0, 0, 0, 1) !important;\n        }\n    \n    #footable_4014 tfoot .footable-paging {\n    background-color:  !important;\n    }\n    #footable_4014 tfoot .footable-paging .footable-page.active a {\n    background-color:  !important;\n    }\n    #footable_4014:not(.hide_all_borders) tfoot tr.footable-paging td {\n    border-color:  !important;\n    }\n    \n                <\/style>\n                \n    \n    \n<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0aee84f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0aee84f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-da07603\" data-id=\"da07603\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b36604c elementor-widget elementor-widget-spacer\" data-id=\"b36604c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-83dafe8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"83dafe8\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f1fe21b\" data-id=\"f1fe21b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-81e77bc elementor-widget elementor-widget-heading\" data-id=\"81e77bc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Glossary<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e0a344e elementor-widget elementor-widget-text-editor\" data-id=\"e0a344e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Speed Work<\/strong><br \/>&#8220;8&#215;30-30&#8221; means &#8220;30 seconds fast, 30 seconds slow, eight times in a row.&#8221;<\/p><p>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&#8217;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><p><strong>Tempo<\/strong><br \/>After a warm up for about 5 &#8211; 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><p><strong>Easy (e)<\/strong><br \/>A slow run done at a conversational pace.<\/p><p><strong>Hillwork<\/strong><br \/>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.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3251272 elementor-widget elementor-widget-spacer\" data-id=\"3251272\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11e7e80c elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11e7e80c\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-wide\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1a546244\" data-id=\"1a546244\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7241d5df elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"7241d5df\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">If you have any questions, please get in touch with us.\u200b\n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65891bb7 elementor-mobile-align-center elementor-align-center elementor-invisible elementor-widget elementor-widget-button\" data-id=\"65891bb7\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md elementor-animation-grow\" href=\"mailto:info@neohiofit.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Get In Touch<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Training Schedules Pace groups are designated by color: Blue: &lt; 8 min\/mileGreen: 8 min\/mile &#8211; 9 min\/mileYellow: 9 min\/mile &#8211; 10:30 min\/mileRed: &gt; 10:30 min\/mile Full Marathon Training Schedule Download Schedule Half Marathon Training Schedule Download Schedule Walking Program Schedule Download Schedule Glossary Speed Work&#8220;8&#215;30-30&#8221; means &#8220;30 seconds fast, 30 seconds slow, eight times in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-908","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Training Schedule - USA FIT East Bay | Running Training Club | Half Marathon, Full Marathon, 5K &amp; 10K Training Plans<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/usafittraining.com\/eastbayfit\/training-schedule\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training Schedule - USA FIT East Bay | Running Training Club | Half Marathon, Full Marathon, 5K &amp; 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