Weekly Schedule

Full Marathon Training Schedule - Week 7
Color GroupStart
Time
Sat
Jun 23
Sun
Jun 24
Mon
Jun 25
Tue
Jun 26
Wed
Jun 27
Thu
Jun 28
Fri
Jun 29
Start
Time
Sat
Jun 30
Note: Monday through Friday run is expressed in minutes.
Green 7:00am 10 MILES OFF 50/e 18x30sec/30sec OFF 45/tempo OFF 7:00am 11 MILES
Yellow 7:00am 10 MILES OFF 45/e 16x30sec/30sec OFF 40/tempo OFF 7:00am 11 MILES
Red 7:00am 10 MILES OFF 40/e 16x30sec/30sec OFF 35/tempo OFF 7:00am 11 MILES
Purple 7:00am 6 MILES OFF 35/e 14x30sec/30sec OFF 35/tempo OFF 7:00am 7 MILES

Color Group Training Pace:

Green Full - 9:00 min/mile and faster
Yellow Full - 9:00 - 10:00 min/mile
Red Full - 10 min/mile and slower
Purple Half - 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.