Weekly Schedule

Full Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Dec 16
Sun
Dec 17
Mon
Dec 18
Tue
Dec 19
Wed
Dec 20
Thu
Dec 21
Fri
Dec 22
Note: Monday through Friday run is expressed in minutes.
Yellow 5:00 am 21 Miles OFF 45/e 3x1600x2min OFF 35/tempo OFF
Red 5:00 am 21 Miles OFF 35/e 3x1600x2min OFF 30/tempo OFF
Half Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Dec 16
Sun
Dec 17
Mon
Dec 18
Tue
Dec 19
Wed
Dec 20
Thu
Dec 21
Fri
Dec 22
Note: Monday through Friday run is expressed in minutes.
Blue 5:00 am 12 Miles OFF 45/e 4x1600x4min OFF 35/tempo OFF
Walker Half Training Schedule - Week 24
Color GroupStart
Time
Sat
Dec 16
Sun
Dec 17
Mon
Dec 18
Tue
Dec 19
Wed
Dec 20
Thu
Dec 21
Fri
Dec 22
Note: Monday through Friday run is expressed in minutes.
Purple 5:00 am 11 Miles OFF 50/e 10.35.10 OFF 10.45.10 tempo OFF
Beginners Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Dec 16
Sun
Dec 17
Mon
Dec 18
Tue
Dec 19
Wed
Dec 20
Thu
Dec 21
Fri
Dec 22
Note: Monday through Friday run is expressed in minutes.
Orange 6:30 am 10 Miles 8 Miles or Sugar Land 30K 7 Miles 3X2MX800 OFF 10 Miles 6 Miles
Advanced Marathon Training Schedule - Week 24
Color GroupStart
Time
Sat
Dec 16
Sun
Dec 17
Mon
Dec 18
Tue
Dec 19
Wed
Dec 20
Thu
Dec 21
Fri
Dec 22
Note: Monday through Friday run is expressed in minutes.
Orange 6:30 am 10 Miles 10 Miles or Sugar Land 30K 8 Miles 3X2MX800 OFF 10 Miles 7 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.