Weekly Schedule

Full Marathon Training Schedule - Week 11
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Blue/Green 6:10 10 Miles OFF 55 6 x 400m 60 50/25@MP OFF
Yellow 6:30 9 Miles OFF 35/e 1m/3x3hill/1m OFF 30/tempo OFF
Red 5:40 9 Miles OFF 35/e 30/hills or 50 OFF 40/e OFF
Half Marathon Training Schedule - Week 11
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
Blue/Gr/Ye 6:30 7 Miles OFF 30 or crosstrain 8x30-30 OFF or crosstrain 40/e OFF
Red/Purple 6:30 5 Miles OFF 30 or crosstrain 8x30-30 OFF or crosstrain 40/e OFF
5K & 10K Training Schedule - Week 11
Color GroupStart
Time
Sat
Sep 16
Sun
Sep 17
Mon
Sep 18
Tue
Sep 19
Wed
Sep 20
Thu
Sep 21
Fri
Sep 22
Note: Monday through Friday run is expressed in minutes.
5K 10K 7:05 4 miles OFF 40 400s OFF 40 OFF

Color Group Training Pace:

Blue/Green Blue/Green
Yellow Yellow
Red Red
Blue/Gr/Ye Blue/Green/Yellow
Red/Purple Red/Purple
5K 10K All 5K 10K

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.