Weekly Schedule

Full Marathon Training Schedule - Week 23
Color GroupStart
Time
Sat
Nov 26
Sun
Nov 27
Mon
Nov 28
Tue
Nov 29
Wed
Nov 30
Thu
Dec 1
Fri
Dec 2
Start
Time
Sat
Dec 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  
Half Marathon Training Schedule - Week 23
Color GroupStart
Time
Sat
Nov 26
Sun
Nov 27
Mon
Nov 28
Tue
Nov 29
Wed
Nov 30
Thu
Dec 1
Fri
Dec 2
Start
Time
Sat
Dec 3
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF HALF  
Yellow TBD OFF HALF  
Red TBD OFF HALF  
Purple TBD OFF HALF  
Miami Full Marathon Training Schedule - Week 23
Color GroupStart
Time
Sat
Jan 28
Sun
Jan 29
Mon
Jan 30
Tue
Jan 31
Wed
Feb 1
Thu
Feb 2
Fri
Feb 3
Start
Time
Sat
Feb 4
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 23
Color GroupStart
Time
Sat
Jan 28
Sun
Jan 29
Mon
Jan 30
Tue
Jan 31
Wed
Feb 1
Thu
Feb 2
Fri
Feb 3
Start
Time
Sat
Feb 4
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF HALF  
Yellow TBD OFF HALF  
Red TBD OFF HALF  
Purple TBD OFF HALF  

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.