Weekly Schedule

Orange 1 Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Orange 7:00 am 15 Miles 5 Miles or Laporte Half 7 Miles 4X1200X400 OFF 8 Miles 5 Miles
Orange 2 Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Orange 5:45 am 15 Miles 8 Miles or Laporte Half Marathon 6 Miles 3X1MX600 OFF 8 Miles 6 Miles
Orange 3 Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Orange 5:45 am 15 Miles 8 Miles or Laporte Half 6 Miles 3X1MX600 OFF 8 Miles OFF
Full Marathon Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Yellow 7:00 am 15 Miles or Laporte Half Laporte Half Marathon 40/e 7x800x60 OFF 35/tempo OFF
Red 7:00 am 15 Miles or Laporte Half Laporte Half Marathon 35/e 7x800x60 OFF 30/tempo OFF
Half Marathon Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Blue 7:00 am 10 Miles or Laporte Half Laporte Half Marathon 45/e 5x800x60 OFF 35/tempo OFF
Walker Half Training Schedule - Week 20
Color GroupStart
Time
Sat
Nov 17
Sun
Nov 18
Mon
Nov 19
Tue
Nov 20
Wed
Nov 21
Thu
Nov 22
Fri
Nov 23
Note: Monday through Friday run is expressed in minutes.
Purple 6:00 am 10 Miles or Laporte Half Laporte Half Marathon 25/e 50,5x2:00 OFF 10.35.10 tempo OFF

Color Group Training Pace:

Orange All paces
Yellow Full
Red Full
Blue Half
Purple Walker Half

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.