HALF and FULL marathon Weekly Training:
Day 1: 4 miles (easy)
Day 2: (Interval Training)
- Warmup 10 to 12 min
- 6 x (0.5 mile or 800m) fast at 10k pace;
- Between fast laps run slow or walk for 400 m.
- Cool down at a slow jogging pace for at least 10 to 12 min.
Day 4: Cross Training
Day 5: Easy Run
Day 6: Long Run per the schedule
Day 7: Rest
5k Weekly Training
Day 1: 2.5 miles (easy)
Day 2: Interval Training
10k Weekly Training
Day 1 3 miles (easy)
Day 2: Interval training
between fast laps run slow or walk for 400m/0.25 mile.
Mile time trial and should know the goal pace for each of the distances listed.
For pace calculations to predict your 5k/10k/half marathon/full marathon times you can use an online calculator like: the following
http://jeffgalloway.com/
5k Weekly Training
Day 1: 2.5 miles (easy)
Day 2: Interval Training
- 6 x (400 m or 0.25 mile) fast at 10 sec faster than goal race pace;
- Between fast laps run slow or walk 400m
- Cool down at a slow jogging pace for at least 10 to 12 min
10k Weekly Training
Day 1 3 miles (easy)
Day 2: Interval training
- Warmup 10 to 12 min
- 4 x (0.5 mile or 800m) fast at 10k pace;
- Between fast laps run slow or walk for 400 m.
- Cool down at a slow jogging pace for at least 10 to 12 min.
between fast laps run slow or walk for 400m/0.25 mile.
Mile time trial and should know the goal pace for each of the distances listed.
For pace calculations to predict your 5k/10k/half marathon/full marathon times you can use an online calculator like: the following
http://jeffgalloway.com/
This of-course assumes that you know how to measure your 1-mile pace (or alternatively referred to as your MTT [Mile Time Trial] time).
The procedure for the same is covered in the link above.
Here's how to do the one mile time trial:
1. warm up with a slow one mile run
2. do a few acceleration-gliders (See my books Running Year Round Plan and Galloway Training Programs both available here -http://www.jeffgalloway.com/
3. pace yourself as even as possible on each quarter mile
4. run about as hard as you could run for one mile--but no puking! (finish feeling that you couldn't have run more than a football field at the same pace)
5. keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day
1. warm up with a slow one mile run
2. do a few acceleration-gliders (See my books Running Year Round Plan and Galloway Training Programs both available here -http://www.jeffgalloway.com/
3. pace yourself as even as possible on each quarter mile
4. run about as hard as you could run for one mile--but no puking! (finish feeling that you couldn't have run more than a football field at the same pace)
5. keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day
