Weekly Schedule

Full Marathon Training Schedule - Week 17
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Note: Monday through Friday run is expressed in minutes.
Green 6:30 AM 12 MILES OFF 35/e 8x1min/2min 20/e 45/tempo OFF
Yellow 6:30 AM 12 MILES OFF 30/e 6x1min/2min 20/e 40/tempo OFF
Red 6:30 AM 12 MILES OFF 30/e 6x1min/2min 20/e 40/tempo OFF
Half Marathon Training Schedule - Week 17
Color GroupStart
Time
Sat
Nov 18
Sun
Nov 19
Mon
Nov 20
Tue
Nov 21
Wed
Nov 22
Thu
Nov 23
Fri
Nov 24
Note: Monday through Friday run is expressed in minutes.
Green 6:30 AM 10 MILES OFF 40 6x2min/4min OFF 35 OFF
Yellow 6:30 AM 9 MILES OFF 40 10x1min/2min OFF 35 OFF
Red 6:30 AM 8 MILES OFF 40 8x1min/2min OFF 35 OFF

Color Group Training Pace:

Green 8 min/mile - 9 min/mile
Yellow 9 min/mile - 10 min/mile
Red > 10 min/mile

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.