Weekly Schedule

Full Marathon Training Schedule - Week 22
Color GroupStart
Time
Sat
Dec 7
Sun
Dec 8
Mon
Dec 9
Tue
Dec 10
Wed
Dec 11
Thu
Dec 12
Fri
Dec 13
Start
Time
Sat
Dec 14
Note: Monday through Friday run is expressed in minutes.
Tier 1 5:00 19 MILES OFF OFF 35/e OFF 40/tempo OFF 5:50 12 MILES
Tier 2 5:00 19 MILES OFF OFF 35/e OFF 40/tempo OFF 5:30 11 MILES
Half Marathon Training Schedule - Week 22
Color GroupStart
Time
Sat
Dec 7
Sun
Dec 8
Mon
Dec 9
Tue
Dec 10
Wed
Dec 11
Thu
Dec 12
Fri
Dec 13
Start
Time
Sat
Dec 14
Note: Monday through Friday run is expressed in minutes.
Tier 1 6:00 12 OFF OFF 35/e OFF 40/tempo OFF 6:10 11
Tier 2 5:30 12 OFF OFF 30/e OFF 35/tempo OFF 5:50 10
Walk Training Schedule - Week 22
Color GroupStart
Time
Sat
Dec 7
Sun
Dec 8
Mon
Dec 9
Tue
Dec 10
Wed
Dec 11
Thu
Dec 12
Fri
Dec 13
Start
Time
Sat
Dec 14
Note: Monday through Friday run is expressed in minutes.
Walking 5:30 9 MILES OFF 40 or crosstrain 2 x 1200m OFF or crosstrain 40/tempo OFF 5:00 11 MILES
5K/10K Training Schedule - Week 22
Color GroupStart
Time
Sat
Dec 7
Sun
Dec 8
Mon
Dec 9
Tue
Dec 10
Wed
Dec 11
Thu
Dec 12
Fri
Dec 13
Start
Time
Sat
Dec 14
Note: Monday through Friday run is expressed in minutes.
5K/10K 6:50 50 Min Rest 40 min 6x400m/400m Rest 40/tempo OFF 6:45 3 miles

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.