Weekly Schedule

Full Marathon Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 14
Sun
Jan 15
Mon
Jan 16
Tue
Jan 17
Wed
Jan 18
Thu
Jan 19
Fri
Jan 20
Start
Time
Sat
Jan 21
Note: Monday through Friday run is expressed in minutes.
Red 7 a.m. OFF OFF 30 e OFF 30 e OFF  
Half Marathon Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 14
Sun
Jan 15
Mon
Jan 16
Tue
Jan 17
Wed
Jan 18
Thu
Jan 19
Fri
Jan 20
Start
Time
Sat
Jan 21
Note: Monday through Friday run is expressed in minutes.
Blue 7 a.m. OFF Aramco Half Marathon OFF 30/e OFF 30/e OFF  
Walker Half Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 14
Sun
Jan 15
Mon
Jan 16
Tue
Jan 17
Wed
Jan 18
Thu
Jan 19
Fri
Jan 20
Start
Time
Sat
Jan 21
Note: Monday through Friday run is expressed in minutes.
Purple 7:00 OFF Aramco Half Marathon OFF 30/e OFF 30/e OFF  
Advanced Marathon Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 14
Sun
Jan 15
Mon
Jan 16
Tue
Jan 17
Wed
Jan 18
Thu
Jan 19
Fri
Jan 20
Start
Time
Sat
Jan 21
Note: Monday through Friday run is expressed in minutes.
Orange 6:00 3 Chevron Houston Marathon  
Beginners Marathon Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 14
Sun
Jan 15
Mon
Jan 16
Tue
Jan 17
Wed
Jan 18
Thu
Jan 19
Fri
Jan 20
Start
Time
Sat
Jan 21
Note: Monday through Friday run is expressed in minutes.
Orange 6:00 3 Chevron Houston Marathon 0 0 0 0 0  

Color Group Training Pace:

Red All Full
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.