Weekly Schedules
Week 2 - Atlanta Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 5
Sun
Jul 6
Mon
Jul 7
Tue
Jul 8
Wed
Jul 9
Thu
Jul 10
Fri
Jul 11
Start
Time
Sat
Jul 12
Note: Monday through Friday run is expressed in minutes.
Blue 7:30 am 5 MILES   OFF   40   45   OFF   35   OFF   7:30 am 6 MILES  
Green 7:30 am 5 MILES   OFF   35   40   OFF   30   OFF   7:30 am 6 MILES  
Yellow 7:30 am 4 MILES   OFF   30   35   OFF   25   OFF   7:30 am 5 MILES  
Red 7:30 am 4 MILES   OFF   25   30   OFF   20   OFF   7:30 am 5 MILES  
Week 2 - Atlanta Half Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 5
Sun
Jul 6
Mon
Jul 7
Tue
Jul 8
Wed
Jul 9
Thu
Jul 10
Fri
Jul 11
Start
Time
Sat
Jul 12
Note: Monday through Friday run is expressed in minutes.
Blue 7:30 am 2 MILES    OFF    30    35    OFF    30    OFF    7:30 am 3 MILES   
Green 7:30 am 2 MILES    OFF    30    30  OFF    25  OFF    7:30 am 3 MILES   
Yellow 7:30 am 2 MILES    OFF    25    25    OFF    25    OFF    7:30 am 3 MILES   
Red 7:30 am 2 MILES    OFF    20    15    OFF    20    OFF    7:30 am 3 MILES   
Week 9 - Chicago Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 5
Sun
Jul 6
Mon
Jul 7
Tue
Jul 8
Wed
Jul 9
Thu
Jul 10
Fri
Jul 11
Start
Time
Sat
Jul 12
Note: Monday through Friday run is expressed in minutes.
Blue 7:30 am 14 MILES   OFF   55/e   10x30/30   25/e  45/tempo   OFF   7:30 am 12 MILES  
Green 7:30 am 13 MILES   OFF   40/e   12x30/30   20/e  40/tempo   OFF   7:30 am 11 MILES  
Yellow 7:30 am 13 MILES   OFF   40/e   8x30/30   20/e  40/tempo   OFF   7:30 am 11 MILES  
Red 7:30 am 13 MILES   OFF   35/e   8x30/30   20/e  35/tempo   OFF   7:30 am 11 MILES  
Week 7 - Marine Corps Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 5
Sun
Jul 6
Mon
Jul 7
Tue
Jul 8
Wed
Jul 9
Thu
Jul 10
Fri
Jul 11
Start
Time
Sat
Jul 12
Note: Monday through Friday run is expressed in minutes.
Blue 7:30 am 11 MILES   OFF   45/m   40/hill   20/e  40/tempo   OFF   7:30 am 9 MILES  
Green 7:30 am 11 MILES   OFF   25/e   35/hill   20/e  30/tempo   OFF   7:30 am 8 MILES  
Yellow 7:30 am 11 MILES   OFF   20/e   30/hill   20/e  30/tempo   OFF   7:30 am 7 MILES  
Red 7:30 am 12 MILES   OFF   50/e   45/hill   25/e  50/tempo   OFF   7:30 am 10 MILES  
Week 6 - New York Marathon Training Schedule
Color GroupStart
Time
Sat
Jul 5
Sun
Jul 6
Mon
Jul 7
Tue
Jul 8
Wed
Jul 9
Thu
Jul 10
Fri
Jul 11
Start
Time
Sat
Jul 12
Note: Monday through Friday run is expressed in minutes.
Blue 7:30 am 10 MILES   OFF   45/m   50/hill   20/e  40/tempo   OFF   7:30 am 11 MILES  
Green 7:30 am 9 MILES   OFF   40/e   45/hill   20/e  35/tempo   OFF   7:30 am 11 MILES  
Yellow 7:30 am 9 MILES   OFF   35/e   40/hill   20/e  30/tempo   OFF   7:30 am 11 MILES  
Red 7:30 am 10 MILES   OFF   40/e   55/hill   25/e  40/tempo   OFF   7:30 am 12 MILES  

Color Group Training Pace:

Blue

 sub 8 minute mile

Green

 8-9 minute mile

Yellow

 9-10 minute mile

Red

 10+ minute mile

Glossary

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.




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