Weekly Schedule

Full Marathon Training Schedule - Week 11
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.
Yellow TBD 12 MILES OFF 35/e 14x30/30 OFF 30/tempo OFF TBD 13 MILES
Half Marathon Training Schedule - Week 11
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.
Red TBD 6 MILES OFF 35/e 14x30/30 OFF 30/tempo OFF TBD 8 MILES

Color Group Training Pace:

Yellow All Paces
Red All Paces

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.