Weekly Schedule

Miami Full Marathon Training Schedule - Week 13
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Blue TBD 17 MILES OFF 40/e 10x60/60 OFF 35/tempo OFF TBD 13 MILES
Green TBD 17 MILES OFF 35/e 4x800/200 OFF 40/tempo OFF TBD 13 MILES
Yellow TBD 17 MILES OFF 20/e 7x60/60 OFF 30/tempo OFF TBD 13 MILES
Red TBD 17 MILES OFF 25/e 8x60/60 OFF 30/tempo OFF TBD 13 MILES
Miami Half Marathon Training Schedule - Week 13
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Blue TBD 11 MILES OFF 40/e 10x60/60 OFF 35/tempo OFF TBD 10 MILES
Green TBD 11 MILES OFF 35/e 4x800/200 OFF 40/tempo OFF TBD 10 MILES
Yellow TBD 11 MILES OFF 20/e 7x60/60 OFF 30/tempo OFF TBD 10 MILES
Red TBD 11 MILES OFF 25/e 8x60/60 OFF 30/tempo OFF TBD 10 MILES
Purple TBD 11 MILES OFF 45 60,5x2:00 OFF 10.30.10 OFF TBD 10 MILES
Disney Full Marathon Training Schedule - Week 13
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Blue TBD 13 MILES  OFF  30/e  45/tempo  OFF  40/tempo  OFF  TBD 21 MILES
Green TBD 13 MILES  OFF  30/e  40/m  OFF  35/tempo  OFF  TBD 21 MILES
Yellow TBD 13 MILES  OFF  20/e  35/e  OFF  40/tempo  OFF  TBD 21 MILES
Red TBD 13 MILES  OFF  20/e  30/e  OFF  40/tempo  OFF  TBD 21 MILES
Disney Half Marathon Training Schedule - Week 13
Color GroupStart
Time
Sat
Dec 9
Sun
Dec 10
Mon
Dec 11
Tue
Dec 12
Wed
Dec 13
Thu
Dec 14
Fri
Dec 15
Start
Time
Sat
Dec 16
Note: Monday through Friday run is expressed in minutes.
Blue TBD 8 MILES OFF 45/e 5x3min/3min OFF 40/tempo OFF TBD 12 MILES
Green TBD 8 MILES OFF 45/e 5x3min/3min OFF 40/tempo OFF TBD 12 MILES
Yellow TBD 8 MILES OFF 40/e 5x3min/3min OFF 40/tempo OFF TBD 12 MILES
Red TBD 8 MILES OFF 40/e 5x3min/3min OFF 40/tempo OFF TBD 12 MILES
Purple TBD 8 MILES OFF 60 45,10 x 2:00 OFF 10.30.10 OFF TBD 12 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.