Weekly Schedules
| Week 9 - Country Music Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Blue | 8am | 14 MILES | OFF | 55/e | 25/e | 10x30/30 | 45/tempo | OFF | 8am | 12 MILES |
| Green | 8am | 13 MILES | OFF | 40/e | 20/e | 12x30/30 | 40/tempo | OFF | 8am | 11 MILES |
| Yellow | 8am | 13 MILES | OFF | 40/e | 20/e | 8x30/30 | 40/tempo | OFF | 8am | 11 MILES |
| Red | 8am | 13 MILES | OFF | 35/e | 20/e | 8x30/30 | 35/tempo | OFF | 8am | 11 MILES |
| Purple | 8am | 12 MILES | OFF | 45 | 20 | 10.20.10 | 45 | OFF | 8am | 10 MILES |
| Week 9 - Country Music Half Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Blue | 8am | 6 MILES | OFF | 50/e | OFF | 10x60/60 | 45/tempo | OFF | 8am | 8 MILES |
| Green | 8am | 6 MILES | OFF | 45/e | OFF | 8x60/60 | 45/tempo | OFF | 8am | 8 MILES |
| Yellow | 8am | 6 MILES | OFF | 40/e | OFF | 6x60/60 | 40/tempo | OFF | 8am | 8 MILES |
| Red | 8am | 6 MILES | OFF | 30/e | OFF | 6x60/60 | 25/tempo | OFF | 8am | 8 MILES |
| Week 15 - Publix Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Blue | 8am | 16 MILES | OFF | 45/e | OFF | 70/hill | 45/e | OFF | 8am | 20 MILES |
| Green | 8am | 16 MILES | OFF | 50/e | OFF | 75/hill | 50/e | OFF | 8am | 20 MILES |
| Yellow | 8am | 16 MILES | OFF | 50/e | OFF | 75/hill | 50/e | OFF | 8am | 20 MILES |
| Red | 8am | 16 MILES | OFF | 55/e | OFF | 80/hill | 55/e | OFF | 8am | 20 MILES |
| Purple | 8am | 16 MILES | OFF | 55 | OFF | 80/hill | 55 | OFF | 8am | 20 MILES |
| Week 13 - Publix Half Marathon Training Schedule | ||||||||||
| Color Group | Start Time | Sat Feb 4 | Sun Feb 5 | Mon Feb 6 | Tue Feb 7 | Wed Feb 8 | Thu Feb 9 | Fri Feb 10 | Start Time | Sat Feb 11 |
| Blue | 8am | 10 MILES | OFF | 35/e | OFF | 50/hill | 35/e | OFF | 8am | 10 MILES |
| Green | 8am | 10 MILES | OFF | 40/e | OFF | 50/hill | 40/e | OFF | 8am | 10 MILES |
| Yellow | 8am | 10 MILES | OFF | 45/e | OFF | 60/hill | 45/e | OFF | 8am | 10 MILES |
| Red | 8am | 10 MILES | OFF | 45/e | OFF | 60/hill | 45/e | OFF | 8am | 10 MILES |
| Purple | 8am | 10 MILES | OFF | 50/e | OFF | 65/hill | 50/e | OFF | 8am | 10 MILES |
Color Group Training Pace:
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sub 8 minute mile |
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8-9 minute mile |
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9-10 minute mile |
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10+ minute mile |
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Walkers |
Important: 5k trial run will determine your pace group.
How to determine What's hard or easy?
Hard workouts: long slow runs and fast short runs
Easy workouts: slow short runs and rest days
A slow run is typically 80% or less of a persons current race pace for a given distance.
GlossarySpeed 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.
TempoAfter 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.
HillworkHills 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.



