Weekly Schedule

Full Marathon Training Schedule - Week 15
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Note: Monday through Friday run is expressed in minutes.
Yellow 5:45 am 14 Miles Galveston 10K 50/e 8x60/60 OFF 30/tempo OFF
Red 5:45 am 13 Miles Galveston 10K 45/e 7x60/60 OFF 25/tempo OFF
Half Marathon Training Schedule - Week 15
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Note: Monday through Friday run is expressed in minutes.
Blue 6:00 am 8 Miles OFF OFF 30/e OFF 35/tempo OFF
Walker Half Training Schedule - Week 15
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Note: Monday through Friday run is expressed in minutes.
Purple 5:30 am 8 Miles OFF 50/e 30, 4x2:00 OFF 10.25.10 tempo OFF
Beginners Marathon Training Schedule - Week 15
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Note: Monday through Friday run is expressed in minutes.
Orange 6:30 am 4 Miles 6 Miles 4 Miles 12X400X400 OFF 5 Miles 4 Miles
Advanced Marathon Training Schedule - Week 15
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Note: Monday through Friday run is expressed in minutes.
Orange 6:30 am 12 Miles 6 Miles 6 Miles 4X1200X400 OFF 7 Miles 6 Miles

Color Group Training Pace:

Yellow Yellow
Red Red
Blue All Half
Purple All Walker Half
Orange 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.