Weekly Schedule

Full Marathon Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 15
Sun
Jul 16
Mon
Jul 17
Tue
Jul 18
Wed
Jul 19
Thu
Jul 20
Fri
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue/Green 6:55 5 Miles OFF 45 45/15@MP 60 45/15@MP OFF
Yellow 7:20 4 Miles OFF 30 35 OFF 35 OFF
Red 7:00 3 Miles OFF 30/e 30 OFF 30 OFF
Half Marathon Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 15
Sun
Jul 16
Mon
Jul 17
Tue
Jul 18
Wed
Jul 19
Thu
Jul 20
Fri
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue/Gr/Ye 7:10 3 Miles OFF 20 or crosstrain 25 OFF or crosstrain 25 OFF
Red/Purple 7:10 2 Miles OFF 20 or crosstrain 25 OFF or crosstrain 25 OFF
5K & 10K Training Schedule - Week 2
Color GroupStart
Time
Sat
Jul 15
Sun
Jul 16
Mon
Jul 17
Tue
Jul 18
Wed
Jul 19
Thu
Jul 20
Fri
Jul 21
Note: Monday through Friday run is expressed in minutes.
5K 10K 7:30 .5 miles OFF 5 5 OFF 5 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.