Weekly Schedule

Full Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Oct 12
Sun
Oct 13
Mon
Oct 14
Tue
Oct 15
Wed
Oct 16
Thu
Oct 17
Fri
Oct 18
Start
Time
Sat
Oct 19
Note: Monday through Friday run is expressed in minutes.
Blue 7:30am 21 MILES OFF 40 min/off OFF 50 min 35 min OFF 7:30am 12 MILES
Green 7:30am 21 MILES OFF 40 min/off OFF 50 min 35 min OFF 7:30am 12 MILES
Yellow 7:30am 21 MILES OFF 35 min/off OFF 40 min 35 min OFF 7:30am 10 MILES
Red 7:30am 21 MILES OFF 35 min/off OFF 35 min 35 min OFF 7:30am 10 MILES
Half Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Oct 12
Sun
Oct 13
Mon
Oct 14
Tue
Oct 15
Wed
Oct 16
Thu
Oct 17
Fri
Oct 18
Start
Time
Sat
Oct 19
Note: Monday through Friday run is expressed in minutes.
Tangerine 7:30AM 7 MILES OFF 40 OFF 40 40 OFF 7:30AM 12 MILES
Orange 7:30AM 7 MILES OFF 40 OFF 40 40 OFF 7:30AM 12 MILES
Purple 7:30AM 7 MILES OFF 40 OFF 40 40 OFF 7:30AM 12 MILES
5k-10k Training Schedule - Week 24
Color GroupStart
Time
Sat
Oct 12
Sun
Oct 13
Mon
Oct 14
Tue
Oct 15
Wed
Oct 16
Thu
Oct 17
Fri
Oct 18
Start
Time
Sat
Oct 19
Note: Monday through Friday run is expressed in minutes.
Purple 7:30am 50 Min Rest 40 min 3x800m/3min rest Rest 45/tempo Rest 7:30am 50 Min

Color Group Training Pace:

Blue Marathon
Green Marathon
Yellow Marathon
Red Marathon
Tangerine Half
Orange Half
Purple Half
Purple 5k-10k

Glossary

Speed Work
"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.

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.