Weekly Schedule

Full Marathon Training Schedule - Week 16
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Blue/Green TBD 14 MILES OFF OFF 9x400mx400m OFF 35/e OFF TBD 13 MILES
Yellow TBD 12 MILES OFF OFF 9x400mx400m OFF 35/e OFF TBD 13 MILES
Red TBD 12 MILES OFF OFF 8x400mx400m OFF 35/e OFF TBD 13 MILES
Half Marathon Training Schedule - Week 16
Color GroupStart
Time
Sat
Oct 21
Sun
Oct 22
Mon
Oct 23
Tue
Oct 24
Wed
Oct 25
Thu
Oct 26
Fri
Oct 27
Start
Time
Sat
Oct 28
Note: Monday through Friday run is expressed in minutes.
Blue/Green TBD 10 MILES OFF OFF 8x400mx400m OFF 35/tempo OFF TBD 11 MILES
Yellow TBD 10 MILES OFF OFF 8x400mx400m OFF 35/tempo OFF TBD 11 MILES
Red TBD 9 MILES OFF OFF 8x400mx400m OFF 35/tempo OFF TBD 10 MILES
Purple TBD 9 MILES OFF OFF 8x400mx400m OFF 35/e OFF TBD 10 MILES

Color Group Training Pace:

Blue/Green 10 minutes
Yellow 11 minutes
Red 13 minutes
Purple 16 minutes

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.