Weekly Schedule

Miami Full Marathon Training Schedule - Week 20
Color GroupStart
Time
Sat
Jan 27
Sun
Jan 28
Mon
Jan 29
Tue
Jan 30
Wed
Jan 31
Thu
Feb 1
Fri
Feb 2
Start
Time
Sat
Feb 3
Note: Monday through Friday run is expressed in minutes.
Blue TBD OFF Marathon  
Green TBD OFF Marathon  
Yellow TBD OFF Marathon  
Red TBD OFF Marathon  
Miami Half Marathon Training Schedule - Week 20
Color GroupStart
Time
Sat
Jan 27
Sun
Jan 28
Mon
Jan 29
Tue
Jan 30
Wed
Jan 31
Thu
Feb 1
Fri
Feb 2
Start
Time
Sat
Feb 3
Note: Monday through Friday run is expressed in minutes.
Blue TBD OFF Half Marathon  
Green TBD OFF Half Marathon  
Yellow TBD OFF Half Marathon  
Red TBD OFF Half Marathon  
Purple TBD OFF Half Marathon  
Disney Full Marathon Training Schedule - Week 17
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.
Blue TBD OFF Marathon 30/e 30/e OFF 20/e OFF  
Green TBD OFF Marathon 30/e 30/e OFF 20/e OFF  
Yellow TBD OFF Marathon 25/e 25/e OFF 20/e OFF  
Red TBD OFF Marathon 25/e 25/e OFF 20/e OFF  
Disney Half Marathon Training Schedule - Week 17
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.
Blue TBD OFF Half-Marathon  
Green TBD OFF Half-Marathon  
Yellow TBD OFF Half-Marathon  
Red TBD OFF Half-Marathon  
Purple TBD OFF Half-Marathon  

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.