Weekly Schedule

Marathon Training Schedule - Week 19
Color GroupStart
Time
Sat
Dec 6
Sun
Dec 7
Mon
Dec 8
Tue
Dec 9
Wed
Dec 10
Thu
Dec 11
Fri
Dec 12
Start
Time
Sat
Dec 13
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF Marathon  
Yellow TBD OFF Marathon  
Red TBD OFF Marathon  
Half Marathon Training Schedule - Week 20
Color GroupStart
Time
Sat
Dec 13
Sun
Dec 14
Mon
Dec 15
Tue
Dec 16
Wed
Dec 17
Thu
Dec 18
Fri
Dec 19
Start
Time
Sat
Dec 20
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF Half-Marathon  
Yellow TBD OFF Half-Marathon  
Red TBD OFF Half-Marathon  

Color Group Training Pace:

Green < 8 min/mile
Yellow 8 min/mile - 9 min/mile
Red 9 min/mile - 10 min/mile

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.