Weekly Schedule

Full Marathon Training Schedule - Week 23
Color GroupStart
Time
Sat
Dec 15
Sun
Dec 16
Mon
Dec 17
Tue
Dec 18
Wed
Dec 19
Thu
Dec 20
Fri
Dec 21
Start
Time
Sat
Dec 22
Note: Monday through Friday run is expressed in minutes.
Full TBD 16 MILES / 14 MILES OFF 30/e 35/tempo OFF 30/e OFF TBD 21 MILES / 15 MILES
Half Marathon Training Schedule - Week 23
Color GroupStart
Time
Sat
Dec 15
Sun
Dec 16
Mon
Dec 17
Tue
Dec 18
Wed
Dec 19
Thu
Dec 20
Fri
Dec 21
Start
Time
Sat
Dec 22
Note: Monday through Friday run is expressed in minutes.
Half TBD 11 MILES OFF 30/e 35/tempo OFF 30/e OFF TBD 12 MILES
5K/10K Training Schedule - Week 23
Color GroupStart
Time
Sat
Dec 15
Sun
Dec 16
Mon
Dec 17
Tue
Dec 18
Wed
Dec 19
Thu
Dec 20
Fri
Dec 21
Start
Time
Sat
Dec 22
Note: Monday through Friday run is expressed in minutes.
5K/10K TBD Hill Circuits, 3(5:00 hill+ 2:00 rest)  OFF 40/e 35/tempo OFF 35 Tempo OFF TBD 3/6 miles Race Pace

Color Group Training Pace:

Full All Paces
Half All Paces
5K/10K 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.