| Full Marathon Training Schedule - Week 24 | ||||||||||
| Color Group | Start Time | Sat Jun 15 | Sun Jun 16 | Mon Jun 17 | Tue Jun 18 | Wed Jun 19 | Thu Jun 20 | Fri Jun 21 | Start Time | Sat Jun 22 |
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Blue | TBD | 10 MILES | OFF | 35/e | 35/e | OFF | 30/e | OFF | TBD | OFF |
| Green | TBD | 10 MILES | OFF | 30/e | 30/e | OFF | 30/e | OFF | TBD | OFF |
| Yellow | TBD | 8 MILES | OFF | 30/e | 30/e | OFF | 30/e | OFF | TBD | OFF |
| Red | TBD | 8 MILES | OFF | 30/e | 30/e | OFF | 30/e | OFF | TBD | OFF |
| Purple | TBD | 8 MILES | OFF | 25/e | 25/e | OFF | 25/e | OFF | TBD | OFF |
| Half Marathon Training Schedule - Week 24 | ||||||||||
| Color Group | Start Time | Sat Jun 15 | Sun Jun 16 | Mon Jun 17 | Tue Jun 18 | Wed Jun 19 | Thu Jun 20 | Fri Jun 21 | Start Time | Sat Jun 22 |
| Note: Monday through Friday run is expressed in minutes. | ||||||||||
| Blue | TBD | 7 MILES | OFF | 35/e | 35/e | OFF | 30/e | OFF | TBD | OFF |
| Green | TBD | 7 MILES | OFF | 30/e | 30/e | OFF | 30/e | OFF | TBD | OFF |
| Yellow | TBD | 6 MILES | OFF | 30/e | 30/e | OFF | 30/e | OFF | TBD | OFF |
| Red | TBD | 6 MILES | OFF | 30/e | 30/e | OFF | 30/e | OFF | TBD | OFF |
| Purple | TBD | 6 MILES | OFF | 25/e | 25/e | OFF | 25/e | OFF | TBD | OFF |
Color Group Training Pace:
| Blue | < 8 min/mile |
| Green | 8 min/mile - 9 min/mile |
| Yellow | 9 min/mile - 10 min/mile |
| Red | > 10 min/mile |
| Purple | Walkers |
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.
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