Weekly Schedule

Fall Marathon Training Schedule - Week 23
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBA 8 MILES OFF 45/e 5x3min/3min OFF 30/tempo OFF TBA OFF
Green TBA 8 MILES OFF 40/e 5x3min/3min OFF 30/tempo OFF TBA OFF
Yellow TBA 8 MILES OFF 35/e 5x3min/3min OFF 25/tempo OFF TBA OFF
Red TBA 8 MILES OFF 30/e 5x3min/3min OFF 20/tempo OFF TBA OFF
Fall Half Training Schedule - Week 23
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Blue TBA 5 MILES OFF 30 5x3min/3min OFF 30/tempo OFF TBA Half-Marathon
Green TBA 5 MILES OFF 30 5x3min/3min OFF 30/tempo OFF TBA Half-Marathon
Yellow TBA 5 MILES OFF 30 5x3min/3min OFF 25/tempo OFF TBA Half-Marathon
Red TBA 5 MILES OFF 30 5x3min/3min OFF 20/tempo OFF TBA Half-Marathon
Fast 5K Training Schedule - Week 23
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Fast 5K TBA Hill Circuits, 3(5:00 hill+ 2:00 rest)  OFF 45/e 5x3min/3min OFF 30/tempo OFF TBA 3 miles easy
Fast 10K Training Schedule - Week 23
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Fast 10K TBA Hill Circuits, 3(5:00 hill+ 2:00 rest)  OFF 45/e 5x3min/3min OFF 30/tempo OFF TBA 6 miles easy
Fun 5K Training Schedule - Week 23
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Fun 5K TBA 3 miles easy OFF 45/e 5x3min/3min OFF 30/tempo OFF TBA 3 miles easy

Color Group Training Pace:

Blue < 8 min/mile
Green 8 - 9 min/mile
Yellow 9 - 10:30 min/mile
Red > 10:30 min/mile
Fast 5K Gold
Fast 10K White
Fun 5K Orange

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.