Weekly Schedule

Experienced Full Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Experienced Full TBD 26.2 mi  
Regular Full Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Regular Full TBD 26.2 mi  
Experienced Half Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Experienced Half TBD 13.1 mi  
Regular Half Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Regular Half TBD 13.1 mi  
10K Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
10K TBD 6.2 mi OFF  
5K to 10K Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
5K to 10K TBD 6.2 mi  
5K Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
5K TBD 3.1 mi  
Walk to Run Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Walk to Run TBD 3.1 mi  
Fit Walk Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Fit Walk TBD  
Trail Training Schedule - Week 21
Color Group Start
Time
Sat
Oct 19
Sun
Oct 20
Mon
Oct 21
Tue
Oct 22
Wed
Oct 23
Thu
Oct 24
Fri
Oct 25
Start
Time
Sat
Oct 26
Note: Monday through Friday run is expressed in minutes.
Trail TBD 40 min 12 mi  

Color Groups

Experienced Full All Paces
Regular Full All Paces
Experienced Half All Paces
Regular Half All Paces
10K All Paces
5K to 10K All Paces
5K All Paces
Walk to Run All Paces
Fit Walk All Paces
Trail All Paces

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.