Weekly Schedule

Full Marathon Training Schedule - Week 26
Color GroupStart
Time
Sat
Nov 10
Sun
Nov 11
Mon
Nov 12
Tue
Nov 13
Wed
Nov 14
Thu
Nov 15
Fri
Nov 16
Start
Time
Sat
Nov 17
Note: Monday through Friday run is expressed in minutes.
Blue 8 a.m. LAS VEGAS  
Half Marathon Training Schedule - Week 26
Color GroupStart
Time
Sat
Nov 10
Sun
Nov 11
Mon
Nov 12
Tue
Nov 13
Wed
Nov 14
Thu
Nov 15
Fri
Nov 16
Start
Time
Sat
Nov 17
Note: Monday through Friday run is expressed in minutes.
Green 8 a.m. OFF Half-Marathon  
Fall/Winter Marathon Training Schedule - Week 6
Color GroupStart
Time
Sat
Dec 8
Sun
Dec 9
Mon
Dec 10
Tue
Dec 11
Wed
Dec 12
Thu
Dec 13
Fri
Dec 14
Start
Time
Sat
Dec 15
Note: Monday through Friday run is expressed in minutes.
Blue 8 a.m. 6 MILES OFF 40/e 35/hill   OFF 45/tempo OFF 8 a.m. 7 MILES
Fall/Winter Half Training Schedule - Week 6
Color GroupStart
Time
Sat
Dec 8
Sun
Dec 9
Mon
Dec 10
Tue
Dec 11
Wed
Dec 12
Thu
Dec 13
Fri
Dec 14
Start
Time
Sat
Dec 15
Note: Monday through Friday run is expressed in minutes.
Green 8 a.m. 3 MILES OFF 40/e 35/hill   OFF 45/tempo OFF 8 a.m. 5 MILES

Color Group Training Pace:

Blue Marathon
Green Half Marathon

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.