Weekly Schedule

Half-Full Marathon Training Schedule - Week 4
Color GroupStart
Time
Sat
Feb 18
Sun
Feb 19
Mon
Feb 20
Tue
Feb 21
Wed
Feb 22
Thu
Feb 23
Fri
Feb 24
Start
Time
Sat
Feb 25
Note: Monday through Friday run is expressed in minutes.
Green TBD H: 6 / F: 9 MILES OFF   35 min Easy Hill Training OFF   30 Tempo OFF   TBD H: 8 / F: 11 MILES
StayFit 5k10K Training Schedule - Week 4
Color GroupStart
Time
Sat
Feb 18
Sun
Feb 19
Mon
Feb 20
Tue
Feb 21
Wed
Feb 22
Thu
Feb 23
Fri
Feb 24
Start
Time
Sat
Feb 25
Note: Monday through Friday run is expressed in minutes.
Yellow TBD Hill Ladder, 1/1 2/2, 3/3, 2/2, 1/1   OFF   30 min Easy Hill Training OFF   3 miles Easy OFF   TBD Hill Circuits, 4(4:00 hill+ 2:00 rest) 
Walk2Run Training Schedule - Week 4
Color GroupStart
Time
Sat
Feb 18
Sun
Feb 19
Mon
Feb 20
Tue
Feb 21
Wed
Feb 22
Thu
Feb 23
Fri
Feb 24
Start
Time
Sat
Feb 25
Note: Monday through Friday run is expressed in minutes.
Red TBD 5min WU, 4(4minx2min), 5 min CD OFF 30 Mins Easy 5min WU, 5(3minx1min), 5 min CD OFF 5min WU, 6(2minx1min), 5 min CD OFF TBD 5min WU, 4(5minx2min), 5 min CD

Color Group Training Pace:

Green All Paces
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.