Weekly Schedule

Austin Full Training Schedule - Week 26
Color GroupStart
Time
Sat
Feb 18
Sun
Feb 19
Mon
Feb 20
Tue
Feb 21
Wed
Feb 22
Thu
Feb 23
Fri
Feb 24
Start
Time
Sat
Feb 25
Note: Monday through Friday run is expressed in minutes.
Full 6:30 am Marathon  
Austin Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Feb 18
Sun
Feb 19
Mon
Feb 20
Tue
Feb 21
Wed
Feb 22
Thu
Feb 23
Fri
Feb 24
Start
Time
Sat
Feb 25
Note: Monday through Friday run is expressed in minutes.
Half 6:30 am OFF Half Marathon  
Dallas Full Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 3
Sun
Dec 4
Mon
Dec 5
Tue
Dec 6
Wed
Dec 7
Thu
Dec 8
Fri
Dec 9
Start
Time
Sat
Dec 10
Note: Monday through Friday run is expressed in minutes.
Full 6:30 am Marathon  
Dallas Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 3
Sun
Dec 4
Mon
Dec 5
Tue
Dec 6
Wed
Dec 7
Thu
Dec 8
Fri
Dec 9
Start
Time
Sat
Dec 10
Note: Monday through Friday run is expressed in minutes.
Half 6:30 am Half Marathon  
SA Full Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 3
Sun
Dec 4
Mon
Dec 5
Tue
Dec 6
Wed
Dec 7
Thu
Dec 8
Fri
Dec 9
Start
Time
Sat
Dec 10
Note: Monday through Friday run is expressed in minutes.
Full 6:30 am Marathon  
SA Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Dec 3
Sun
Dec 4
Mon
Dec 5
Tue
Dec 6
Wed
Dec 7
Thu
Dec 8
Fri
Dec 9
Start
Time
Sat
Dec 10
Note: Monday through Friday run is expressed in minutes.
Half 6:30 am OFF Half Marathon  
Chicago Training Schedule - Week 18
Color GroupStart
Time
Sat
Oct 8
Sun
Oct 9
Mon
Oct 10
Tue
Oct 11
Wed
Oct 12
Thu
Oct 13
Fri
Oct 14
Start
Time
Sat
Oct 15
Note: Monday through Friday run is expressed in minutes.
Full 6:30 am Marathon  
MCM Training Schedule - Week 21
Color GroupStart
Time
Sat
Oct 29
Sun
Oct 30
Mon
Oct 31
Tue
Nov 1
Wed
Nov 2
Thu
Nov 3
Fri
Nov 4
Start
Time
Sat
Nov 5
Note: Monday through Friday run is expressed in minutes.
Full 6:30 am Marathon  
NYC Training Schedule - Week 22
Color GroupStart
Time
Sat
Nov 5
Sun
Nov 6
Mon
Nov 7
Tue
Nov 8
Wed
Nov 9
Thu
Nov 10
Fri
Nov 11
Start
Time
Sat
Nov 12
Note: Monday through Friday run is expressed in minutes.
Full 6:30 am OFF Marathon  

Color Group Training Pace:

Full
Half

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.