Weekly Schedule

Disney Full Training Schedule - Week 26
Color GroupStart
Time
Sat
Jan 6
Sun
Jan 7
Mon
Jan 8
Tue
Jan 9
Wed
Jan 10
Thu
Jan 11
Fri
Jan 12
Start
Time
Sat
Jan 13
Note: Monday through Friday run is expressed in minutes.
Green 8:00 AM Half-Marathon Marathon  
Yellow 8:00 AM Half-Marathon Marathon  
Orange 8:00 AM Half-Marathon Marathon  
Red 8:00 AM Half-Marathon Marathon  
Disney Half Training Schedule - Week 26
Color GroupStart
Time
Sat
Jan 6
Sun
Jan 7
Mon
Jan 8
Tue
Jan 9
Wed
Jan 10
Thu
Jan 11
Fri
Jan 12
Start
Time
Sat
Jan 13
Note: Monday through Friday run is expressed in minutes.
Green 8:00 AM Half-Marathon Marathon  
Yellow 8:00 AM Half-Marathon Marathon  
Orange 8:00 AM Half-Marathon Marathon  
Red 8:00 AM Half-Marathon Marathon  
Purple 8:00 AM Half-Marathon Marathon  
Celebration Full Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 20
Sun
Jan 21
Mon
Jan 22
Tue
Jan 23
Wed
Jan 24
Thu
Jan 25
Fri
Jan 26
Start
Time
Sat
Jan 27
Note: Monday through Friday run is expressed in minutes.
Green 6:30am 8 MILES OFF 30/e 30/e OFF 30/e OFF 8:00 AM OFF
Yellow 6:20am 8 MILES OFF 30/e 30/e OFF 30/e OFF 8:00 AM OFF
Orange 6:00am 8 MILES OFF 30/e 25/e OFF 25/e OFF 8:00 AM OFF
Red 6:00am 8 MILES OFF 25/e 25/e OFF 25/e OFF 8:00 AM OFF
Celebration Half Training Schedule - Week 28
Color GroupStart
Time
Sat
Jan 20
Sun
Jan 21
Mon
Jan 22
Tue
Jan 23
Wed
Jan 24
Thu
Jan 25
Fri
Jan 26
Start
Time
Sat
Jan 27
Note: Monday through Friday run is expressed in minutes.
Green 6:55am 6 MILES OFF 30/e 30/e OFF 30/e OFF 8:00 AM OFF
Yellow 6:45am 6 MILES OFF 30/e 30/e OFF 30/e OFF 8:00 AM OFF
Orange 6:30am 6 MILES OFF 30/e 25/e OFF 25/e OFF 8:00 AM OFF
Red 6:30am 6 MILES OFF 25/e 25/e OFF 25/e OFF 8:00 AM OFF
Purple 6:20am 6 MILES OFF 25/e 25/e OFF 25/e OFF 8:00 AM OFF

Color Group Training Pace:

Green < 9 min/mile
Yellow 9-10 min/mile
Orange 10-12 min/mile
Red > 12 min/mile
Purple Walkers

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.