Weekly Schedule

Full Marathon Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 16
Sun
Nov 17
Mon
Nov 18
Tue
Nov 19
Wed
Nov 20
Thu
Nov 21
Fri
Nov 22
Start
Time
Sat
Nov 23
Note: Monday through Friday run is expressed in minutes.
Tier 1 5:50 12 MILES OFF 45/e 7x400/400m OFF 35/e OFF 5:30 14 MILES
Tier 2 5:30 11 MILES OFF 45/e 6x400/400m OFF 35/e OFF 5:10 13 MILES
Half Marathon Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 16
Sun
Nov 17
Mon
Nov 18
Tue
Nov 19
Wed
Nov 20
Thu
Nov 21
Fri
Nov 22
Start
Time
Sat
Nov 23
Note: Monday through Friday run is expressed in minutes.
Tier 1 6:20 10 OFF 45/e 7x400/400m OFF 35/e OFF 6:10 11
Tier 2 6:00 9 OFF 45/e 6x400/400m OFF 30/e OFF 5:50 10
Walk Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 16
Sun
Nov 17
Mon
Nov 18
Tue
Nov 19
Wed
Nov 20
Thu
Nov 21
Fri
Nov 22
Start
Time
Sat
Nov 23
Note: Monday through Friday run is expressed in minutes.
Walking 5:15 10 MILES OFF 40 or crosstrain 8x1 min/2min OFF or crosstrain 35/tempo OFF 5:00 11 MILES
5K/10K Training Schedule - Week 19
Color GroupStart
Time
Sat
Nov 16
Sun
Nov 17
Mon
Nov 18
Tue
Nov 19
Wed
Nov 20
Thu
Nov 21
Fri
Nov 22
Start
Time
Sat
Nov 23
Note: Monday through Friday run is expressed in minutes.
5K/10K 6:45 3 miles Rest 40 min 6x400m/400m Rest 40/tempo OFF 6:50 50 Min

Color Group Training Pace:

Tier 2 Tier 2
Tier 1 Tier 1
Walking All Paces
5K/10K All Paces

Locations

Tuesday Runs are at Terry Hershey Park (THP) – 15322 Memorial Drive.

Thursday has 2 options:
– Option 1 is at THP same as above
– Option 2 is at Good Times Running store on 22764 Westheimer Pkwy at 5:00 AM

Start Time at THP is at 6:30 PM – please plan to be there earlier

Locations above may change and will be announced in advance via email or newsletter.

The 5K/10K group performs their weekly run on their own - but are welcome to join us.

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.