Weekly Schedule

Experienced Full Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Experienced Full TBD 18 mi Rest 50 min 50 min Rest 40 min Rest TBD 7 mi
Regular Full Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Regular Full TBD 18 mi Rest 40 min 50 min Rest 40 min Rest TBD 7 mi
Experienced Half Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Experienced Half TBD 10 mi Rest 40 min 50 min Rest 50 min Rest TBD 7 mi
Regular Half Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Regular Half TBD 6 mi Rest 40 min 40 min Rest 40 min Rest TBD 7 mi
10K Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
10K TBD 6 mi OFF 40 50 OFF 50 OFF TBD 7 mi
5K to 10K Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
5K to 10K TBD 3 mi OFF 30 35 OFF 35 OFF TBD 4 mi
5K Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
5K TBD 3.5 mi OFF 30 30 OFF 30 OFF TBD 4.5 mi
Walk to Run Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Walk to Run TBD R5 min /W1 min = 3.5 mi OFF R5 min /W1 min = 3.5 mi R5 min /W1 min = 3.5 mi OFF R5 min /W1 min = 3.5 mi OFF TBD R5 min /W1 min = 3 mi
Fit Walk Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Fit Walk TBD 60 min OFF 40 50 OFF 50 OFF TBD 65 min
Trail Training Schedule - Week 12
Color Group Start
Time
Sat
Aug 17
Sun
Aug 18
Mon
Aug 19
Tue
Aug 20
Wed
Aug 21
Thu
Aug 22
Fri
Aug 23
Start
Time
Sat
Aug 24
Note: Monday through Friday run is expressed in minutes.
Trail TBD 40 min 11 mi 40 50 OFF 40 OFF TBD 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.