Weekly Schedule

Full Marathon Training Schedule - Week 27
Color GroupStart
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Start
Time
Sat
Jul 29
Note: Monday through Friday run is expressed in minutes.
Yellow 8 am OFF Marathon  
Orange 8 am OFF Marathon  
Half Marathon Training Schedule - Week 27
Color GroupStart
Time
Sat
Jul 22
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Start
Time
Sat
Jul 29
Note: Monday through Friday run is expressed in minutes.
Red 8 am OFF Half-Marathon  
Green 8 am OFF Half-Marathon  
10K Training Schedule - Week 16
Color GroupStart
Time
Sat
May 6
Sun
May 7
Mon
May 8
Tue
May 9
Wed
May 10
Thu
May 11
Fri
May 12
Start
Time
Sat
May 13
Note: Monday through Friday run is expressed in minutes.
Blue 8 am OFF 10k  

Color Group Training Pace:

Yellow < 10 min/mile
Orange > 10 min/mile
Red < 10 min/mile
Green > 10 min/mile
Blue All paces

Glossary

Speed Work
“8×30-30” 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.

Tempo
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.

Easy (e)
A slow run done at a conversational pace.

Hillwork
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.