Weekly Schedule

Miami Full Marathon Training Schedule - Week 5
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Start
Time
Sat
Oct 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 6 MILES OFF 50/e 60/hill 30/e 55/tempo OFF TBD 9 MILES
Green TBD 6 MILES OFF 45/e 55/hill 30/e 30/tempo OFF TBD 9 MILES
Yellow TBD 6 MILES OFF 40/e 50/hill OFF 45/tempo OFF TBD 9 MILES
Red TBD 6 MILES OFF 35/e 45/hill OFF 40/tempo OFF TBD 9 MILES
Miami Half Marathon Training Schedule - Week 5
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Start
Time
Sat
Oct 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 5 MILES OFF 50/e 60/hill 30/e 55/tempo OFF TBD 6 MILES
Green TBD 5 MILES OFF 45/e 55/hill 30/e 30/tempo OFF TBD 6 MILES
Yellow TBD 5 MILES OFF 40/e 50/hill OFF 45/tempo OFF TBD 6 MILES
Red TBD 5 MILES OFF 35/e 45/hill OFF 40/tempo OFF TBD 6 MILES
Purple TBD 5 MILES OFF 45 10.10.10 OFF 45 OFF TBD 6 MILES
Disney Full Marathon Training Schedule - Week 5
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Start
Time
Sat
Oct 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 10 MILES  OFF  50/e  45/hill  25/e 50/tempo  OFF  TBD 12 MILES 
Green TBD 10 MILES  OFF  45/m  40/hill  20/e 40/tempo  OFF  TBD 12 MILES 
Yellow TBD 10 MILES  OFF  25/e  35/hill  20/e 30/tempo  OFF  TBD 12 MILES 
Red TBD 10 MILES  OFF  20/e  30/hill  20/e 30/tempo  OFF  TBD 12 MILES 
Disney Half Marathon Training Schedule - Week 5
Color GroupStart
Time
Sat
Oct 14
Sun
Oct 15
Mon
Oct 16
Tue
Oct 17
Wed
Oct 18
Thu
Oct 19
Fri
Oct 20
Start
Time
Sat
Oct 21
Note: Monday through Friday run is expressed in minutes.
Blue TBD 5 MILES OFF 45/e 45/hill OFF 45/tempo OFF TBD 6 MILES
Green TBD 5 MILES OFF 40/e 40/hill OFF 40/tempo OFF TBD 6 MILES
Yellow TBD 5 MILES OFF 35/e 35/hill OFF 35/tempo OFF TBD 6 MILES
Red TBD 5 MILES OFF 25/e 20/hill OFF 20/tempo OFF TBD 6 MILES
Purple TBD 5 MILES OFF 30 10.10.10 OFF 30 OFF TBD 6 MILES

Color Group Training Pace:

Blue 7 to 8 min/mile pace
Green 8 to 9 min pace
Yellow 9 to 10 min/mile pace
Red 10 min + pace
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.