Week 1 - 2009 Marathons Training Schedule |
| Color Group | Start
Time | Sat Jul 12 | Sun Jul 13 | Mon Jul 14 | Tue Jul 15 | Wed Jul 16 | Thu Jul 17 | Fri Jul 18 | Start
Time | Sat Jul 19 |
|
Note: Monday through Friday run/walk is expressed in minutes. |
| Red |
8:00 |
FunRun |
OFF |
20 |
25 |
OFF |
20 |
OFF |
8:00 |
3 MILES |
| Yellow |
8:00 |
FunRun |
OFF |
25 |
30 |
OFF |
25 |
OFF |
8:00 |
3 MILES |
Week 1 - 2009 Half Marathon Training Schedule |
| Color Group | Start
Time | Sat Jul 12 | Sun Jul 13 | Mon Jul 14 | Tue Jul 15 | Wed Jul 16 | Thu Jul 17 | Fri Jul 18 | Start
Time | Sat Jul 19 |
|
Note: Monday through Friday run/walk is expressed in minutes. |
| Red |
8:00 |
Fun Run |
OFF |
15 |
15 |
OFF |
20 |
OFF |
8:00 |
Pace Run |
Color Group Training Pace:
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.