Weekly Schedule

Full Marathon Training Schedule - Week 15
Color GroupStart
Time
Sat
Aug 18
Sun
Aug 19
Mon
Aug 20
Tue
Aug 21
Wed
Aug 22
Thu
Aug 23
Fri
Aug 24
Start
Time
Sat
Aug 25
Note: Monday through Friday run is expressed in minutes.
Green 6:30am 12 MILES OFF 45/e 6x3min/2min OFF 40/tempo OFF 6:30am 16 MILES
Yellow 6:30am 12 MILES OFF 40/e 6x3min/2min OFF 35/tempo OFF 6:30am 16 MILES
Red 6:30am 12 MILES OFF 35/e 6x3min/2min OFF 30/tempo OFF 6:30am 16 MILES
Half Marathon Training Schedule - Week 15
Color GroupStart
Time
Sat
Aug 18
Sun
Aug 19
Mon
Aug 20
Tue
Aug 21
Wed
Aug 22
Thu
Aug 23
Fri
Aug 24
Start
Time
Sat
Aug 25
Note: Monday through Friday run is expressed in minutes.
Purple 6:30am 7 MILES OFF 30/e 6x3min/2min OFF 30/tempo OFF 6:30am 10 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.