Weekly Schedule

28 Week Full Training Schedule - Week 3
Color GroupStart
Time
Sat
Jul 20
Sun
Jul 21
Mon
Jul 22
Tue
Jul 23
Wed
Jul 24
Thu
Jul 25
Fri
Jul 26
Note: Monday through Friday run is expressed in minutes.
Orange 1 5:30 AM 10 long 6 easy 6 easy 8x400x400 speed OFF 8 tempo OFF
Orange 2 5:30 AM 10 long 6 easy 6 easy 8x400x400 speed OFF 8 tempo OFF
Orange 3 5:30 AM 10 long 6 easy 6 easy 8x400x400 speed OFF 8 tempo OFF
Green 6:30 AM 5 long 4 easy 3 easy 45 easy OFF 4 easy OFF
Red 6:30 AM 5 long OFF 40 easy 45 easy OFF 40 easy OFF
28 Week Half Training Schedule - Week 3
Color GroupStart
Time
Sat
Jul 20
Sun
Jul 21
Mon
Jul 22
Tue
Jul 23
Wed
Jul 24
Thu
Jul 25
Fri
Jul 26
Note: Monday through Friday run is expressed in minutes.
Blue 6:45 AM 3 long OFF 35 easy 30 easy OFF 30 easy OFF
Purple 6:30 AM 3.5 long OFF 30 easy 30 easy OFF 30 easy OFF

Color Group Training Pace:

Orange 1 6D Hanson Beginner
Orange 2 6D Hanson Advanced
Orange 3 5D Hanson Modified
Green 5D USA Modified
Red 4D USA All
Blue Half All Paces
Purple Half Walking

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.