Weekly Schedule

Fall Marathon Training Schedule - Week 13
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBA 13 MILES OFF 50/e 10x60/60 25/e 40/tempo OFF TBA 15.5 MILES
Green TBA 13 MILES OFF 45/e 9x60/60 20/e 35/tempo OFF TBA 15.5 MILES
Yellow TBA 13 MILES OFF 40/e 8x60/60 20/e 25/tempo OFF TBA 15.5 MILES
Red TBA 13 MILES OFF 35/e 7x60/60 20/e 20/tempo OFF TBA 15.5 MILES
Fall Half Training Schedule - Week 13
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Blue TBA 7 MILES OFF 40 10x60/60 OFF 40/tempo OFF TBA 9 MILES
Green TBA 7 MILES OFF 35 9x60/60 OFF 35/tempo OFF TBA 9 MILES
Yellow TBA 7 MILES OFF 30 8x60/60 OFF 25/tempo OFF TBA 9 MILES
Red TBA 7 MILES OFF 30 7x60/60 OFF 20/tempo OFF TBA 9 MILES
Fast 5K Training Schedule - Week 13
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Fast 5K TBA 3 miles easy OFF 50/e 10x60/60 25/e 40/tempo OFF TBA 3 miles race pace or 5K Race
Fast 10K Training Schedule - Week 13
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Fast 10K TBA 6 miles easy OFF 50/e 10x60/60 25/e 40/tempo OFF TBA 6 miles race pace or 10K Race
Fun 5K Training Schedule - Week 13
Color GroupStart
Time
Sat
Jul 14
Sun
Jul 15
Mon
Jul 16
Tue
Jul 17
Wed
Jul 18
Thu
Jul 19
Fri
Jul 20
Start
Time
Sat
Jul 21
Note: Monday through Friday run is expressed in minutes.
Fun 5K TBA 12x30/30 OFF 50/e 10x60/60 25/e 40/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.