Weekly Schedules

Week 1 - Philadelphia Marathon Training Schedule
Color GroupStart
Time
Sat
May 12
Sun
May 13
Mon
May 14
Tue
May 15
Wed
May 16
Thu
May 17
Fri
May 18
Start
Time
Sat
May 19
Note: Monday through Friday run is expressed in minutes.
Yellow 8:00 TIMETRIAL  OFF  25  30  OFF  25  OFF  8:00 3 MILES 
Red 8:00 TIMETRIAL  OFF  20  25  OFF  20  OFF  8:00 3 MILES 
Purple 8:00 3 Miles  OFF  30  20  OFF  30  OFF  8:00 3 MILES 
Week 1 - Rock n Roll Philadelphia Half Training Schedule
Color GroupStart
Time
Sat
May 12
Sun
May 13
Mon
May 14
Tue
May 15
Wed
May 16
Thu
May 17
Fri
May 18
Start
Time
Sat
May 19
Note: Monday through Friday run is expressed in minutes.
Yellow 8:00 TIMETRIAL    OFF    20    20    OFF    20    OFF    8:00 3 MILES   
Red 8:00 TIMETRIAL    OFF    15    15    OFF    15    OFF    8:00 3 MILES   

Color Group Training Pace:

Yellow
 10 min/mile and faster
Red
 10 to 13 min/mile
Purple
 Walkers of all paces

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.

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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