Weekly Schedule

Full Marathon Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Start
Time
Sat
Jan 20
Note: Monday through Friday run is expressed in minutes.
Blue/Green TBD OFF Chevron OFF 35/e OFF 40/e OFF TBD Bling Bling Breakfast
Yellow TBD OFF Chevron OFF 35/e OFF 40/e OFF TBD Bling Bling Breakfast
Red TBD OFF Chevron OFF 35/e OFF 40/e OFF TBD Bling Bling Breakfast
Half Marathon Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 13
Sun
Jan 14
Mon
Jan 15
Tue
Jan 16
Wed
Jan 17
Thu
Jan 18
Fri
Jan 19
Start
Time
Sat
Jan 20
Note: Monday through Friday run is expressed in minutes.
Blue/Green TBD OFF Aramco OFF 35/E OFF 40/e OFF TBD Bling Bling Breakfast
Yellow TBD OFF Aramco OFF 35/E OFF 40/e OFF TBD Bling Bling Breakfast
Red TBD OFF Aramco OFF 35/E OFF 40/e OFF TBD Bling Bling Breakfast
Purple TBD OFF Aramco OFF 35/E OFF 40/e OFF TBD Bling Bling Breakfast

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.