| Weeks To Go | Dates | Tuesday | Thursday | Saturday |
|---|---|---|---|---|
| 18 | 7/13-7/19 | 5 miles | ||
| 17 | 7/20-7/26 | 4 miles with Fartleks | Easy 4 mile run | 5 miles |
| 16 | 7/27-8/2 | 4 miles with Fartleks | Easy 4 mile run | 5 miles |
| 15 | 8/3-8/9 | 5 miles with Fartleks | Easy 4 mile run | 6 miles |
| 14 | 8/10-8/16 | 8*200m with 200m RI | Easy 4 mile run | 6 miles |
| 13 | 8/17-8/23 | 10*200m with 200m RI | Easy 4 mile run | 6 miles |
| 12 | 8/24-8/30 | 12*200m with 200m RI | Easy 4 mile run | 6 miles |
| 11 | 8/31-9/6 | Easy 5 mile run | Easy 5 mile run | 7 miles |
| 10 | 9/7-9/13 | 1/4 Mile Intervals: 8 x 400 | base-tempo: 1 + 1 + 1 | 7 miles |
| 9 | 9/14-9/20 | 1/4 Mile Intervals: 10 x 400 | goal-tempo: 1 + 1 + 1 | 8 miles |
| 8 | 9/21-9/27 | 1/4 Mile Intervals: 12 x 400 | stretch-tempo: 1 + 1 + 1 | 9 miles |
| 7 | 9/28-10/4 | Easy 6 mile run | Easy 6 mile run | 10 miles |
| 6 | 10/5-10/11 | 1/2 Mile Intervals: 6 x 800 | base-tempo: 1.5 + 1.5 + 1.5 | 6 miles |
| 5 | 10/12-10/18 | 1/2 Mile Intervals: 8 x 800 | goal-tempo: 1.5 + 1.5 + 1.5 | 8 miles |
| 4 | 10/19-10/25 | 1/2 Mile Intervals: 10 x 800 | stretch-tempo: 1.5 + 1.5 + 1.5 | 10 miles |
| 3 | 10/26-11/1 | Easy 6 mile run | Easy 6 mile run | 12 miles |
| 2 | 11/2-11/8 | 3/4 Mile Intervals: 4 x 1200 | base-tempo: 2 + 2 | 8 miles |
| 1 | 11/9-11/15 | Easy 4 mile run | Easy 3 mile run | Race Day! |
* all speed and tempo workouts should include at least a 1-mile warm-up and cool-down jog at conversational pace and 200m/1 minute rest between each interval.
Pace Table
| Interval/Speed | Tempo Training | Race Projections | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| Conversational | >800m | <=800m | Base | Goal | Stretch | Marathon | 1/2 Marathon | 10K | |||
| 14:00 | 11:30 | 11:15 | 12:30 | 12:15 | 12:00 | 13:45 | 6:00 | 12:30 | 2:44 | 12:00 | 1:14 |
| 13:45 | 11:15 | 11:00 | 12:15 | 12:00 | 11:45 | 13:30 | 5:54 | 12:15 | 2:40 | 11:45 | 1:13 |
| 13:30 | 11:00 | 10:45 | 12:00 | 11:45 | 11:30 | 13:15 | 5:47 | 12:00 | 2:37 | 11:30 | 1:11 |
| 13:15 | 10:45 | 10:30 | 11:45 | 11:30 | 11:15 | 13:00 | 5:41 | 11:45 | 2:34 | 11:15 | 1:10 |
| 13:00 | 10:30 | 10:15 | 11:30 | 11:15 | 11:00 | 12:45 | 5:34 | 11:30 | 2:31 | 11:00 | 1:08 |
| 12:45 | 10:15 | 10:00 | 11:15 | 11:00 | 10:45 | 12:30 | 05:28 | 11:15 | 02:27 | 10:45 | 01:07 |
| 12:30 | 10:00 | 09:45 | 11:00 | 10:45 | 10:30 | 12:15 | 05:21 | 11:00 | 02:24 | 10:30 | 01:05 |
| 12:15 | 09:45 | 09:30 | 10:45 | 10:30 | 10:15 | 12:00 | 05:14 | 10:45 | 02:21 | 10:15 | 01:04 |
| 12:00 | 09:30 | 09:15 | 10:30 | 10:15 | 10:00 | 11:45 | 05:08 | 10:30 | 02:18 | 10:00 | 01:02 |
| 11:45 | 09:15 | 09:00 | 10:15 | 10:00 | 09:45 | 11:30 | 05:01 | 10:15 | 02:14 | 09:45 | 01:00 |
| 11:30 | 09:00 | 08:45 | 10:00 | 09:45 | 09:30 | 11:15 | 04:55 | 10:00 | 02:11 | 09:30 | 00:59 |
| 11:15 | 08:45 | 08:30 | 09:45 | 09:30 | 09:15 | 11:00 | 04:48 | 09:45 | 02:08 | 09:15 | 00:57 |
| 11:00 | 08:30 | 08:15 | 09:30 | 09:15 | 09:00 | 10:45 | 04:42 | 09:30 | 02:04 | 09:00 | 00:56 |
| 10:45 | 08:15 | 08:00 | 09:15 | 09:00 | 08:45 | 10:30 | 04:35 | 09:15 | 02:01 | 08:45 | 00:54 |
| 10:30 | 08:00 | 07:45 | 09:00 | 08:45 | 08:30 | 10:15 | 04:29 | 09:00 | 01:58 | 08:30 | 00:53 |
| 10:15 | 07:45 | 07:30 | 08:45 | 08:30 | 08:15 | 10:00 | 04:22 | 08:45 | 01:55 | 08:15 | 00:51 |
| 10:00 | 07:30 | 07:15 | 08:30 | 08:15 | 08:00 | 09:45 | 04:15 | 08:30 | 01:51 | 08:00 | 00:50 |
| 09:45 | 07:15 | 07:00 | 08:15 | 08:00 | 07:45 | 09:30 | 04:09 | 08:15 | 01:48 | 07:45 | 00:48 |
| 09:30 | 07:00 | 06:45 | 08:00 | 07:45 | 07:30 | 09:15 | 04:02 | 08:00 | 01:45 | 07:30 | 00:46 |
| 09:15 | 06:45 | 06:30 | 07:45 | 07:30 | 07:15 | 09:00 | 03:56 | 07:45 | 01:42 | 07:15 | 00:45 |
| 09:00 | 06:30 | 06:15 | 07:30 | 07:15 | 07:00 | 08:45 | 03:49 | 07:30 | 01:38 | 07:00 | 00:43 |
Disclaimer: Consult a qualified medical professional before beginning any exercise program; information presented above is not intended to be a substitute for professional medical advice or treatment. When you choose to follow this or any training plan, you do so entirely at your own risk.
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