Weekly Schedule

2017 Marathon Training Schedule - Week 17
Color GroupStart
Time
Sat
Aug 12
Sun
Aug 13
Mon
Aug 14
Tue
Aug 15
Wed
Aug 16
Thu
Aug 17
Fri
Aug 18
Start
Time
Sat
Aug 19
Note: Monday through Friday run is expressed in minutes.
Blue 7:30AM 12 MILES OFF 50 min/hills OFF 50 min/track 35 min/tempo OFF 7:30am 14 MILES
Green 7:30am 12 MILES OFF 50 min/hills OFF 50 min/track 35 min/tempo OFF 7:30am 14 MILES
Yellow 7:30am 11 MILES OFF 45 min/hills OFF 40 min/track 30 min/tempo OFF 7:30am 17 MILES
Red 7:30am 11 MILES OFF 45 min/hills OFF 40 min/track 30 min/tempo OFF 7:30am 17 MILES
Purple 7:30am 11 MILES OFF 30 min/hills OFF 30 min/track 25 min OFF 7:30am 17 MILES
2017 Half Training Schedule - Week 17
Color GroupStart
Time
Sat
Aug 12
Sun
Aug 13
Mon
Aug 14
Tue
Aug 15
Wed
Aug 16
Thu
Aug 17
Fri
Aug 18
Start
Time
Sat
Aug 19
Note: Monday through Friday run is expressed in minutes.
Orange 7:30AM 8 MILES OFF 35/hill   OFF 40/track 35 OFF 7:30AM 10 MILES
Tangerine 7:30AM 8 MILES OFF 35/hill   OFF 40/track 35 OFF 7:30AM 10 MILES
Purple 7:30AM 8 MILES OFF 35/hill   OFF 40/track 35 OFF 7:30AM 10 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
Orange
Tangerine
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.