Full Marathon Schedule
Half Marathon Schedule
Monday through Friday run is expressed in minutes.
"12x60-60" means 60 seconds fast, 60 seconds slow, twelve times in a row.
After a 10 min warm-up, run for 60 seconds at about 90-95% intensity, then do a 60-second recovery jog. Make sure that you don't slow down during the workout, so you are running your last 60 seconds about as fast or even a little faster than your first 60 seconds.
"6x400m x 400m" means 400 meters fast 400 meters slow, 6 times.
This speedwork is done at a school track. After a 10 min warm-up, one set is - run around the track (400 meters at a pace that is uncomfortable to hold a conversation) then another 400 m loop at a slow recovery pace. the first number is how many sets we do. After that we end with a 10 minute cool down run.
"4 Yasso 800s" means 4x800m with 400m recovery in between.
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.
A slow run done at a conversational pace.
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.
Format X - Y x Z
X = estimated total time in minutes of the complete session. The first phase is 10 minutes of warmup and stretching- the last phase is 10 minutes of cool down.
Y = number of sets
Z = consecutive number of up and down the hill (after each set there will be 0.6 mile recovery)