Weekly Schedule

Full Marathon Training Schedule - Week 25
Color Group Start
Time
Sat
Sep 22
Sun
Sep 23
Mon
Sep 24
Tue
Sep 25
Wed
Sep 26
Thu
Sep 27
Fri
Sep 28
Start
Time
Sat
Sep 29
Note: Monday through Friday run is expressed in minutes.
Yellow 6:45 B 12 MILES OFF 35/e 5x3min/3min OFF 30/e OFF 7:15 SE 9 MILES
Red 6:45 B 12 MILES OFF 35/e 5x3min/3min OFF 30/e OFF 7:15 SE 9 MILES
Green TBD 12 MILES OFF 35/e 5x3min/3min OFF 30/e OFF TBD 9 MILES
Purple 6:30 B 12 MILES OFF 35/e 5x3min/3min OFF 30/e OFF 7:00 SE 9 MILES
Half Marathon Training Schedule - Week 13
Color Group Start
Time
Sat
Jun 30
Sun
Jul 1
Mon
Jul 2
Tue
Jul 3
Wed
Jul 4
Thu
Jul 5
Fri
Jul 6
Start
Time
Sat
Jul 7
Note: Monday through Friday run is expressed in minutes.
Yellow 7:15, WP 11 MILES OFF 40/e 10x30/30 OFF 40/e OFF 7:00 SE  
Red 7:15, WP 11 MILES OFF 40/e 8x30/30 OFF 40/e OFF 7:00 SE  
Purple 7:15 WP 11 MILES OFF 35/e 8x30/30 OFF 35/e OFF 7:00 SE  

Color Group Training Pace:

Yellow
Red
Green
Purple

Glossary

Green Pace: 8-9min mile

Yellow Pace: 9-10min mile

Red Pace: 10-14min mile

Purple Pace: 14-20min mile walking

SE: PRC Grand Location

B: PRC Beaverton Location

WP: Wallace Park

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.