Training Calendar

Weekly Schedule
& Race Calendar.

Practice times, upcoming races, and pace zones — everything you need to plan your training week.

This Week

Weekly Workout Schedule

All sessions are open to team members. Arrive 10 minutes early to warm up with the group. Contact Coach Dror with questions about a specific session.

Mon

Tue

6:00 PM

Kids Practice

6:30 PM

Adult Practice

Coleman Middle School

Wed

5:15 AM

Track Workout

University of Tampa Track

Thu

Fri

Sat

5:30 AM

Group Run

Davis Island

Sun

* Schedule is subject to change. Follow us on @run_progressive for real-time updates.

Run With Us

Upcoming Races

We enter races as a team — tent, snacks, and cheers included. Contact Coach Dror to register with the group.

July

4

2026

Lutz Independence Day 5K & 1-Mile Fun Run

5K

101 W. Lutz Lake Fern Rd, Lutz, FL

7:30 AM start · Free entry

Register as a team

July

3

2026

Kiwanis Midnight Run

10K

466 Causeway Blvd, Dunedin, FL

Starts 11:15 PM · 1 Mile, 5K & 10K options

Register as a team

* Race dates and events are placeholder data. Replace with confirmed race info before launch.

Know Your Zones

Pace Chart

Use these pace zones as a starting guide. All times are per mile. Coach Dror will help you dial in your personal zones at your first practice.

Fitness Level Easy / Recovery Moderate / Tempo 5K Race Pace 10K Race Pace
Beginner 14:00 – 16:00 12:00 – 14:00 11:00 – 13:00 12:00 – 14:00
Intermediate 11:00 – 13:00 9:30 – 11:00 8:30 – 10:30 9:00 – 11:00
Advanced 9:00 – 11:00 7:30 – 9:00 7:00 – 8:30 7:30 – 9:00
Competitive 7:30 – 9:00 6:30 – 7:30 Under 6:30 Under 7:00
Easy

Fully conversational. You can speak in complete sentences without effort. Best for long runs and recovery days.

Moderate

Comfortably hard. Short phrases, not full sentences. Builds aerobic threshold and race-day strength.

Race

Near-maximum sustainable effort for the given distance. Should feel challenging from start to finish.

Not sure which level you are?
No worries — that's what Coach Dror is here for. Come to a session and he'll help you find your zones through a simple assessment. Get in touch →

Interactive Tool

Pace Calculator

Pick a race distance, enter your goal time, and we'll work out your pace, your mile splits, and what you could run at other distances.

1 · Race Distance

2 · Goal Time

Enter a goal time to see your pace and splits.