Weekly Schedule

Marathon Training Schedule - Week 9
Color GroupStart
Time
Sat
Jun 16
Sun
Jun 17
Mon
Jun 18
Tue
Jun 19
Wed
Jun 20
Thu
Jun 21
Fri
Jun 22
Start
Time
Sat
Jun 23
Note: Monday through Friday run is expressed in minutes.
Blue 7:30AM 14 MILES OFF 50 min/hills OFF 55 min/track 45 min/tempo OFF 7:30AM 12 MILES
Green 7:30AM 14 MILES OFF 50 min/hills OFF 55 min/track 45 min/tempo OFF 7:30AM 12 MILES
Yellow 7:30AM 10 MILES OFF 45 min/hills OFF 45 min/track 40 min/tempo OFF 7:30AM 7 MILES
Red 7:30AM 10 MILES OFF 35 min/hills OFF 45 min/track 35 min/tempo OFF 7:30AM 7 MILES
Purple 7:30AM 10 MILES OFF 35 min/hills OFF 40 min/track 35 min OFF 7:30AM 7 MILES
Half Training Schedule - Week 9
Color GroupStart
Time
Sat
Jun 16
Sun
Jun 17
Mon
Jun 18
Tue
Jun 19
Wed
Jun 20
Thu
Jun 21
Fri
Jun 22
Start
Time
Sat
Jun 23
Note: Monday through Friday run is expressed in minutes.
Tangerine 7:30AM 7 MILES OFF 35/hill   30 30/track 30 OFF 7:30AM 7 MILES
Orange 7:30AM 6 MILES OFF 35/hill   30 30/track 30 OFF 7:30AM 7 MILES
Purple 7:30AM 6 MILES OFF 35/hill   30 30/track 30 OFF 7:30AM 7 MILES

Color Group Training Pace:

Blue < 8 min/mile
Green 8 - 9 min/mile
Yellow 9 – 10:30 min/mile
Red 10:30 – 13:30 min/mile
Purple Walkers 14-20 min/mile
Tangerine
Orange
Purple

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.