Weekly Schedule

Full Training Schedule - Week 13
Color GroupStart
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Blue 8:00am 9 MILES OFF 40/e 12x60/60 OFF 40/e OFF 8:00am 13 MILES
Green 8:00am 9 MILES OFF 35/e 10x60/60 OFF 35/e OFF 8:00am 13 MILES
Yellow 8:00am 9 MILES OFF 35/e 10x60/60 OFF 30/e OFF 8:00am 13 MILES
Red 8:00am 9 MILES OFF 30/e 8x60/60  OFF 30/e OFF 8:00am 13 MILES
Half Training Schedule - Week 13
Color GroupStart
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Blue 8:00am 10 MILES OFF 40/e 12x60/60 OFF 40/e OFF 8:00am 9 MILES
Green 8:00am 10 MILES OFF 35/e 10x60/60 OFF 35/e OFF 8:00am 9 MILES
Yellow 8:00am 10 MILES OFF 35/e 10x60/60 OFF 30/e OFF 8:00am 9 MILES
Red 8:00am 10 MILES OFF 30/e 8x60/60  OFF 30/e OFF 8:00am 9 MILES

Color Group Training Pace:

Blue 7 to 8 min/mile pace
Green 8 to 9 min pace
Yellow 9 to 10 min/mile pace
Red 10 min + pace

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.