Week 16 - Marathon Training Schedule |
| Color Group | Start
Time | Sat Jul 19 | Sun Jul 20 | Mon Jul 21 | Tue Jul 22 | Wed Jul 23 | Thu Jul 24 | Fri Jul 25 | Start
Time | Sat Jul 26 |
|
Note: Monday through Friday run is expressed in minutes. |
| Blue |
700am |
12 MILES |
OFF |
40/e |
4x1200/3min |
OFF |
35/tempo |
OFF |
700am |
17 MILES |
| Green |
700am |
12 MILES |
OFF |
40/e |
4x1200/3min |
OFF |
35/tempo |
OFF |
700am |
17 MILES |
| Yellow |
700am |
11 MILES |
OFF |
30/e |
3x1200/4min |
OFF |
35/tempo |
OFF |
700am |
17 MILES |
| Red |
700am |
11 MILES |
OFF |
35/e |
3x1200/4min |
OFF |
30/tempo |
OFF |
700am |
15 MILES |
| Purple |
700am |
12 MILES |
OFF |
60 |
60,8x2:00 |
OFF |
10.40.10 |
OFF |
700am |
15 MILES |
Color Group Training Pace:
|
Blue
|
8:30 min/mile or faster |
|
Green
|
8:30 - 9:30 min/mile |
|
Yellow
|
10:00 min/mile and walk to runners |
|
Red
|
Walkers |
|
Purple
|
9:30 - 10:00 min/mile |
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.
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