Weekly Schedule

Full Marathon Training Schedule - Week 16
Color GroupStart
Time
Sat
Nov 23
Sun
Nov 24
Mon
Nov 25
Tue
Nov 26
Wed
Nov 27
Thu
Nov 28
Fri
Nov 29
Start
Time
Sat
Nov 30
Note: Monday through Friday run is expressed in minutes.
Green 6:30 AM 12 MILES OFF 35/e 8x1min/2min 20/e 45/tempo OFF 6:30 AM 13 MILES
Yellow 6:30 AM 12 MILES OFF 30/e 6x1min/2min 20/e 40/tempo OFF 6:30 AM 13 MILES
Red 6:30 AM 12 MILES OFF 30/e 6x1min/2min 20/e 40/tempo OFF 6:30 AM 12 MILES
Half Marathon Training Schedule - Week 16
Color GroupStart
Time
Sat
Nov 23
Sun
Nov 24
Mon
Nov 25
Tue
Nov 26
Wed
Nov 27
Thu
Nov 28
Fri
Nov 29
Start
Time
Sat
Nov 30
Note: Monday through Friday run is expressed in minutes.
Green 6:30 AM 10 MILES OFF 40 6x2min/4min OFF 35 OFF 6:30 AM 10 MILES
Yellow 6:30 AM 9 MILES OFF 40 10x1min/2min OFF 35 OFF 6:30 AM 9 MILES
Red 6:30 AM 8 MILES OFF 40 8x1min/2min OFF 35 OFF 6:30 AM 8 MILES

Color Group Training Pace:

Green Green
Yellow Yellow
Red Red

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.