Weekly Schedule

Orange 1 Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Note: Monday through Friday run is expressed in minutes.
Orange 6:30 am 4 Miles 3 Miles OFF 4X400X400 OFF 3 Miles 3 Miles
Orange 2 Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Note: Monday through Friday run is expressed in minutes.
Orange 7:00 am 8 Miles 6 Miles 6 Miles 12X400X400 OFF 6 Miles 6 Miles
Orange 3 Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Note: Monday through Friday run is expressed in minutes.
Orange 7:00 am 8 Miles 6 Miles 6 Miles 12X400X400 OFF 6 Miles OFF
Full Marathon Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Note: Monday through Friday run is expressed in minutes.
Yellow 5:45 am 11 Miles OFF 50/e 40/hill OFF 45/tempo OFF
Red 5:45 am 10 Miles OFF 45/e 30/hill OFF 35/tempo OFF
Half Marathon Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Note: Monday through Friday run is expressed in minutes.
Blue 5:45 am 9 Miles OFF 45/e 40/hill OFF 45/tempo OFF
Walker Half Training Schedule - Week 12
Color GroupStart
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Note: Monday through Friday run is expressed in minutes.
Purple 5:30 am 7 Miles OFF 40/e 30/hill OFF 10.20.10 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.