Weekly Schedule

Marathon Training Schedule - Week 26
Color GroupStart
Time
Sat
Oct 13
Sun
Oct 14
Mon
Oct 15
Tue
Oct 16
Wed
Oct 17
Thu
Oct 18
Fri
Oct 19
Start
Time
Sat
Oct 20
Note: Monday through Friday run is expressed in minutes.
Blue 7:30am 8.2 MILES OFF 30 min OFF 40 min/tempo 30 min OFF 7:30am EXPO
Green 7:30am 8.2 MILES OFF 30 min OFF 40 min/tempo 30 min OFF 7:30am EXPO
Yellow 7:30am 6.2 MILES OFF 30 min OFF 25 min 30 min OFF 7:30am EXPO
Red 7:30am 6.2 MILES OFF 30 min OFF 25 min 30 min OFF 7:30am EXPO
Purple 7:30am 6.2 MILES OFF 30 min OFF 20 min 25 min OFF 7:30am EXPO
Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Oct 13
Sun
Oct 14
Mon
Oct 15
Tue
Oct 16
Wed
Oct 17
Thu
Oct 18
Fri
Oct 19
Start
Time
Sat
Oct 20
Note: Monday through Friday run is expressed in minutes.
Tangerine 7:30AM 6.2 MILES OFF OFF 30 OFF 30 OFF 7:30AM EXPO
Orange 7:30AM 6.2 MILES OFF OFF 30 OFF 30 OFF 7:30AM EXPO
Purple 7:30AM 6.2 MILES OFF OFF 30 OFF 30 OFF 7:30AM EXPO

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.