Weekly Schedule

Fall Marathon Training Schedule - Week 5
Color GroupStart
Time
Sat
May 19
Sun
May 20
Mon
May 21
Tue
May 22
Wed
May 23
Thu
May 24
Fri
May 25
Start
Time
Sat
May 26
Note: Monday through Friday run is expressed in minutes.
Blue TBA 6 MILES OFF 50/e 55/hill 25/e 45/tempo OFF TBA 7 MILES
Green TBA 6 MILES OFF 45/e 50/hill 20/e 40/tempo OFF TBA 7 MILES
Yellow TBA 6 MILES OFF 40/e 45/hill 20/e 35/tempo OFF TBA 7 MILES
Red TBA 6 MILES OFF 35/e 40/hill 20/e 30/tempo OFF TBA 7 MILES
Fall Half Training Schedule - Week 5
Color GroupStart
Time
Sat
May 19
Sun
May 20
Mon
May 21
Tue
May 22
Wed
May 23
Thu
May 24
Fri
May 25
Start
Time
Sat
May 26
Note: Monday through Friday run is expressed in minutes.
Blue TBA 4 MILES OFF 35 55/hill OFF 45/tempo OFF TBA 5 MILES
Green TBA 4 MILES OFF 30 50/hill OFF 40/tempo OFF TBA 5 MILES
Yellow TBA 4 MILES OFF 25 45/hill OFF 35/tempo OFF TBA 5 MILES
Red TBA 4 MILES OFF 25 40/hill OFF 30/tempo OFF TBA 5 MILES
Fast 5K Training Schedule - Week 5
Color GroupStart
Time
Sat
May 19
Sun
May 20
Mon
May 21
Tue
May 22
Wed
May 23
Thu
May 24
Fri
May 25
Start
Time
Sat
May 26
Note: Monday through Friday run is expressed in minutes.
Fast 5K TBA Hill Circuits, 4(3:00 hill+3:00 jog)  OFF 50/e 55/hill 25/e 45/tempo OFF TBA Hill Ladder, 1/1 2/2, 3/3, 2/2, 1/1 
Fast 10K Training Schedule - Week 5
Color GroupStart
Time
Sat
May 19
Sun
May 20
Mon
May 21
Tue
May 22
Wed
May 23
Thu
May 24
Fri
May 25
Start
Time
Sat
May 26
Note: Monday through Friday run is expressed in minutes.
Fast 10K TBA Hill Circuits, 4(3:00 hill+3:00 jog)  OFF 50/e 55/hill 25/e 45/tempo OFF TBA Hill Ladder, 1/1 2/2, 3/3, 2/2, 1/1 
Fun 5K Training Schedule - Week 5
Color GroupStart
Time
Sat
May 19
Sun
May 20
Mon
May 21
Tue
May 22
Wed
May 23
Thu
May 24
Fri
May 25
Start
Time
Sat
May 26
Note: Monday through Friday run is expressed in minutes.
Fun 5K TBA 5min WU, 4(4minx2min), 5 min CD OFF 50/e 55/hill 25/e 45/tempo OFF TBA 5min WU, 4(5minx2min), 5 min CD

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.