Weekly Schedule

Fall Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Blue TBA Marathon  
Green TBA Marathon  
Yellow TBA Marathon  
Red TBA Marathon  
Fall Half Training Schedule - Week 24
Color GroupStart
Time
Sat
Sep 23
Sun
Sep 24
Mon
Sep 25
Tue
Sep 26
Wed
Sep 27
Thu
Sep 28
Fri
Sep 29
Start
Time
Sat
Sep 30
Note: Monday through Friday run is expressed in minutes.
Blue TBA Half Marathon  
Green TBA Half Marathon  
Yellow TBA Half Marathon  
Red TBA Half Marathon  
Fast 5K Training Schedule - Week 26
Color GroupStart
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Start
Time
Sat
Oct 14
Note: Monday through Friday run is expressed in minutes.
Fast 5K TBA 3 miles race pace or 5K Race OFF  
Fast 10K Training Schedule - Week 26
Color GroupStart
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Start
Time
Sat
Oct 14
Note: Monday through Friday run is expressed in minutes.
Fast 10K TBA 6 miles race pace or 10K Race OFF  
Fun 5K Training Schedule - Week 26
Color GroupStart
Time
Sat
Oct 7
Sun
Oct 8
Mon
Oct 9
Tue
Oct 10
Wed
Oct 11
Thu
Oct 12
Fri
Oct 13
Start
Time
Sat
Oct 14
Note: Monday through Friday run is expressed in minutes.
Fun 5K TBA 3 miles easy OFF  

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.