Weekly Schedule

Marathon Training Schedule - Week 12
Color Group Start
Time
Sat
Apr 21
Sun
Apr 22
Mon
Apr 23
Tue
Apr 24
Wed
Apr 25
Thu
Apr 26
Fri
Apr 27
Note: Monday through Friday run is expressed in minutes.
Yellow 6:00 a.m. 8 MILES Off or Cross-Train 40/e 10 W/U 8X800 10C/D Cross-Train/Core 30/e OFF
Half Training Schedule - Week 12
Color Group Start
Time
Sat
Apr 21
Sun
Apr 22
Mon
Apr 23
Tue
Apr 24
Wed
Apr 25
Thu
Apr 26
Fri
Apr 27
Note: Monday through Friday run is expressed in minutes.
Yellow 6:00 a.m 7 MILES Off or Cross-Train 40/e 30/e Cross-Train/Core 30/e OFF
Walk2Run Training Schedule - Week 12
Color Group Start
Time
Sat
Apr 21
Sun
Apr 22
Mon
Apr 23
Tue
Apr 24
Wed
Apr 25
Thu
Apr 26
Fri
Apr 27
Note: Monday through Friday run is expressed in minutes.
Red 7:00 a.m Int - 5:1 x 8 (48 mins) A/R 15:1 x 2 (32 mins) OFF Cross Train Int - 5:1 x 6 (36 mins) A/R - 30 x 1 (30 mins) Cross Train Int - 5:1 x 6 (36 mins) A/R - 30 x 1 (30 mins) OFF
5k10K Training Schedule - Week 12
Color Group Start
Time
Sat
Apr 21
Sun
Apr 22
Mon
Apr 23
Tue
Apr 24
Wed
Apr 25
Thu
Apr 26
Fri
Apr 27
Note: Monday through Friday run is expressed in minutes.
Yellow 7am 8(800mx2:00)** OFF 35 easy to moderate 35 easy to moderate   (Running Center) OFF 4 miles Tempo OFF

Color Group Training Pace:

Yellow All Paces
Red All Paces

Glossary

Speed Work
"8x30-30" 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.