Weekly Schedule

Full Marathon Training Schedule - Week 14
Color GroupStart
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
All Paces Check Coach Email 11 MILES OFF 45/e 6X400mX200m OFF 55/tempo OFF Check Coach Email 11 MILES
Half Marathon Training Schedule - Week 14
Color GroupStart
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
All Paces TBD 6 MILES OFF 45/e 35/e OFF 35/tempo OFF TBD 7 MILES
5K/10K Training Schedule - Week 14
Color GroupStart
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
All Paces Check Coach Email 3.25 miles easy OFF 30 minutes easy 35 mins easy OFF 4o mins - 2/1 intervals OFF Check Coach Email 3.25 miles with Hills

Color Group Training Pace:

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

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.