Weekly Schedule

Full Marathon Training Schedule - Week 11
Color GroupStart
Time
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Sat
Jul 29
Start
Time
Sun
Jul 30
Note: Monday through Friday run is expressed in minutes.
Green 6:30 AM 11 MILES OFF 45/e 5x400m/400m  OFF 45/tempo OFF 6:30 AM 11 MILES
Purple 6:30 AM 10 MILES OFF 40/e 4x400m/400m  OFF 40/tempo OFF 6:30 AM 10 MILES
Half Marathon Training Schedule - Week 11
Color GroupStart
Time
Sun
Jul 23
Mon
Jul 24
Tue
Jul 25
Wed
Jul 26
Thu
Jul 27
Fri
Jul 28
Sat
Jul 29
Start
Time
Sun
Jul 30
Note: Monday through Friday run is expressed in minutes.
Green 6:30 AM 11 MILES OFF 45/e 40/tempo OFF 40/e OFF 6:30 AM 10 MILES
Purple 6:30 AM 10 MILES OFF 40/e 35/tempo OFF 40/e OFF 6:30 AM 9 MILES

Color Group Training Pace:

Purple
Green
Red Walking

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.