Weekly Schedule

Fall Marathon Training Schedule - Week 18
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Blue TBA 18.6 MILES OFF 35/e 4x1200/4min OFF 35/tempo OFF TBA 14 MILES
Green TBA 18.6 MILES OFF 30/e 4x1200/4min OFF 35/tempo OFF TBA 14 MILES
Yellow TBA 18.6 MILES OFF 25/e 3x1200/4min OFF 30/tempo OFF TBA 14 MILES
Red TBA 18.6 MILES OFF 20/e 3x1200/4min OFF 30/tempo OFF TBA 14 MILES
Fall Half Training Schedule - Week 18
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Blue TBA 11 MILES OFF 45 4x1200/4min OFF 35/tempo OFF TBA 10 MILES
Green TBA 11 MILES OFF 40 4x1200/4min OFF 35/tempo OFF TBA 10 MILES
Yellow TBA 11 MILES OFF 40 3x1200/4min OFF 30/tempo OFF TBA 10 MILES
Red TBA 11 MILES OFF 40 3x1200/4min OFF 30/tempo OFF TBA 10 MILES
Fast 5K Training Schedule - Week 18
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Fast 5K TBA 3 miles easy OFF 30/e 12x60/60 OFF 40/e OFF TBA 3 miles race pace or 5K Race
Fast 10K Training Schedule - Week 18
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Fast 10K TBA 6 miles race pace or 10K Race OFF 30/e 12x60/60 OFF 40/e OFF TBA 6 miles easy
Fun 5K Training Schedule - Week 18
Color GroupStart
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Fun 5K TBA 3 miles easy OFF 30/e 10x60/60 OFF 35 Tempo OFF TBA 8x60/60

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.