Weekly Schedule

Full Marathon Training Schedule - Week 28
Color Group Start
Time
Sat
Oct 13
Sun
Oct 14
Mon
Oct 15
Tue
Oct 16
Wed
Oct 17
Thu
Oct 18
Fri
Oct 19
Start
Time
Sat
Oct 20
Note: Monday through Friday run is expressed in minutes.
Yellow OFF OFF OFF  
Red TBD PARTY OFF  
Green TBD PARTY OFF  
Purple TBD OFF OFF  
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  
Red 7:15, WP 11 MILES OFF 40/e 8x30/30 OFF 40/e OFF  
Purple 7:15 WP 11 MILES OFF 35/e 8x30/30 OFF 35/e OFF  

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

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.