2020 Fall Marathon (16 Weeks)

Pace chart

  1. Race
    1. 7:03 min/mile (3:04:59) – marathon
    2. 6:43 min/mile (1:27:54) – half marathon
    3. 6:21 min/mile (0:39:26) – 10 km
    4. 6:07 min/mile (0:18:59) – 5 km
    5. 5:28 min/mile – 1 mile
  2. Speed work
    1. 6:11 +/- 0:05 min/mile – 1-mile repeats
    2. 2:59 +/- 0:03 min/mile – 800 m repeats
    3. 1:23 +/- 0:02 min/mile – 400 m repeats
  3. Tempo runs
    1. 6:30 +/- 0:08 min/mile – continuous
    2. 6:25 +/- 0:06 min/mile – blocked repeats
  4. LSD runs
    1. 8:15 +/- 0:15 min/mile
    2. Include race pace miles (7:00 min/mile)
    3. Include progression to and exceeding race pace 
  5. Easy
    1. 8:30 min/mile or slower
  6. Recovery runs
    1. 9:00 min/mile or slower (or HR below 140 bpm)

Training schedule (open for comments)

Notation: Easy (E) | Interval (I) | Long (L) | Prep (P) | Recovery (R) | Tempo (T)
Distance in miles and time in h:mm:ss.
Entries in the final column represent the average miles after a given number of weeks in the training cycle.
Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
01 05/25
R 5.00
-
-
05/26
I 4.00
-
-
05/27
E 6.00
-
-
05/28
T 5.00
-
-
05/29
P 5.00
-
-
05/30
L 12.00
-
-
05/31
Rest
-
-
37.00
0.00
0:00:00
37.00
0.00
0:00:00

37.00
0.00
-
  2020-05-25: MP - 2:00
2020-05-26: (MP - 1:30) with some short sprints
2020-05-27: MP - 1:30
2020-05-28: MP
2020-05-29: MP
2020-05-30: MP - 1:30

 

02 06/01
R 5.00
-
-
06/02
I 8.00
-
-
06/03
E 7.00
-
-
06/04
T 5.00
-
-
06/05
P 5.00
-
-
06/06
L 14.00
-
-
06/07
Rest
-
-
44.00
0.00
0:00:00
81.00
0.00
0:00:00

40.50
0.00
-
  2020-06-01: MP - 2:00
2020-06-02: 1M jog, 6 x 1M fast with 200m jog, 1M jog
2020-06-03: MP - 1:30
2020-06-04: 1M jog, 3M @ HMP, 1M jog
2020-06-05: MP or cross-country
2020-06-06: MP - 1:30

 

03 06/08
R 5.00
-
-
06/09
I 8.00
-
-
06/10
E 8.00
-
-
06/11
T 7.00
-
-
06/12
P 5.00
-
-
06/13
L 16.00
-
-
06/14
Rest
-
-
49.00
0.00
0:00:00
130.00
0.00
0:00:00

43.33
0.00
-
  2020-06-08: MP - 2:00
2020-06-09: 1M jog, 4 x 1.5M fast with 400m jog, 1M jog
2020-06-10: MP - 1:30
2020-06-11: MP
2020-06-12: MP or cross-country
2020-06-13: MP - 1:30

 

04 06/15
R 5.00
-
-
06/16
I 6.00
-
-
06/17
E 9.00
-
-
06/18
T 6.00
-
-
06/19
P 7.00
-
-
06/20
L 8.00
-
-
06/21
Rest
-
-
41.00
0.00
0:00:00
171.00
0.00
0:00:00

42.75
0.00
-
  2020-06-15: MP - 2:00
2020-06-16: 1M jog, 7 x 800m fast with 200m jog, 1M jog
2020-06-17: MP - 1:30
2020-06-18: 1M jog, 4M @ HMP, 1M jog
2020-06-19: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-06-20: 1M W/U, 10k race, 1M W/D

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
05 06/22
R 5.00
-
-
06/23
I 8.00
-
-
06/24
E 10.00
-
-
06/25
T 6.00
-
-
06/26
P 7.00
-
-
06/27
L 16.00
-
-
06/28
Rest
-
-
52.00
0.00
0:00:00
223.00
0.00
0:00:00

44.60
0.00
-
  2020-06-22: MP - 2:00
2020-06-23: 1M jog, 6M fartlek (mixed pace), 1M jog
2020-06-24: MP - 1:30
2020-06-25: 1M jog, 4M @ HMP, 1M jog
2020-06-26: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-06-27: (MP - 1:30) with last 4M @ MP

 

06 06/29
R 5.00
-
-
06/30
I 4.00
-
-
07/01
E 11.00
-
-
07/02
T 7.00
-
-
07/03
P 7.00
-
-
07/04
L 18.00
-
-
07/05
Rest
-
-
52.00
0.00
0:00:00
275.00
0.00
0:00:00

45.83
0.00
-
  2020-06-29: MP - 2:00
2020-06-30: 1M jog, 15 x 2-min hill run, jog back, 1M jog
2020-07-01: MP - 1:30
2020-07-02: MP
2020-07-03: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-07-04: (MP - 1:30) with 5M in middle @ MP

 

07 07/06
R 5.00
-
-
07/07
I 6.00
-
-
07/08
E 12.00
-
-
07/09
T 8.00
-
-
07/10
P 7.00
-
-
07/11
L 20.00
-
-
07/12
Rest
-
-
58.00
0.00
0:00:00
333.00
0.00
0:00:00

47.57
0.00
-
  2020-07-06: MP - 2:00
2020-07-07: 1M jog, 15 x 400m fast with 200m jog, 1M jog
2020-07-08: MP - 1:30
2020-07-09: MP
2020-07-10: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-07-11: (MP - 1:30) with 5M in middle @ MP

 

08 07/13
R 5.00
-
-
07/14
I 4.00
-
-
07/15
E 10.00
-
-
07/16
T 5.00
-
-
07/17
P 4.00
-
-
07/18
L 15.00
-
-
07/19
Rest
-
-
43.00
0.00
0:00:00
376.00
0.00
0:00:00

47.00
0.00
-
  2020-07-13: MP - 2:00
2020-07-14: 1M jog with strides, 16 x 200m fast with 200m jog, 1M jog
2020-07-15: MP - 1:30
2020-07-16: 1M job, 3M @ HMP, 1M jog
2020-07-17: 4M jog with strides
2020-07-18: 1M W/U, Half Marathon race, 1M W/D

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
09 07/20
R 5.00
-
-
07/21
I 8.00
-
-
07/22
E 9.00
-
-
07/23
T 10.00
-
-
07/24
P 7.00
-
-
07/25
L 20.00
-
-
07/26
Rest
-
-
59.00
0.00
0:00:00
435.00
0.00
0:00:00

48.33
0.00
-
  2020-07-20: MP - 2:00
2020-07-21: 1M jog, 6M fartlek (mixed pace), 1M jog
2020-07-22: MP - 1:30
2020-07-23: MP
2020-07-24: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-07-25: MP - 1:30

 

10 07/27
R 5.00
-
-
07/28
I 8.00
-
-
07/29
E 10.00
-
-
07/30
T 6.00
-
-
07/31
P 4.00
-
-
08/01
L 15.00
-
-
08/02
Rest
-
-
48.00
0.00
0:00:00
483.00
0.00
0:00:00

48.30
0.00
-
  2020-07-27: MP - 2:00
2020-07-28: 1M jog, 3 x 2M fast with 400m jog, 1M jog
2020-07-29: MP - 1:30
2020-07-30: 1M jog, 4M @ HMP, 1M jog
2020-07-31: 4M jog with strides
2020-08-01: 1M W/U, Half Marathon race, 1M W/D

 

11 08/03
R 5.00
-
-
08/04
I 8.00
-
-
08/05
E 11.00
-
-
08/06
T 6.00
-
-
08/07
P 7.00
-
-
08/08
L 22.00
-
-
08/09
Rest
-
-
59.00
0.00
0:00:00
542.00
0.00
0:00:00

49.27
0.00
-
  2020-08-03: MP - 2:00
2020-08-04: 1M jog, 6M fartlek (mixed pace), 1M jog
2020-08-05: MP - 1:30
2020-08-06: 1M jog, 4M @ HMP, 1M jog
2020-08-07: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-08-08: MP - 1:30

 

12 08/10
R 5.00
-
-
08/11
I 4.00
-
-
08/12
E 10.00
-
-
08/13
T 7.00
-
-
08/14
P 7.00
-
-
08/15
L 20.00
-
-
08/16
Rest
-
-
53.00
0.00
0:00:00
595.00
0.00
0:00:00

49.58
0.00
-
  2020-08-10: MP - 2:00
2020-08-11: 1M jog, 15 x 2min hill run, jog back, 1M jog
2020-08-12: MP - 1:30
2020-08-13: 1M jog, 5M @ HMP, 1M jog
2020-08-14: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-08-15: (MP - 1:30) with last 8 @ MP

 

Wk Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week Cycle Avg
13 08/17
R 5.00
-
-
08/18
I 5.00
-
-
08/19
E 6.00
-
-
08/20
T 5.00
-
-
08/21
P 7.00
-
-
08/22
L 22.00
-
-
08/23
Rest
-
-
50.00
0.00
0:00:00
645.00
0.00
0:00:00

49.62
0.00
-
  2020-08-17: MP - 2:00
2020-08-18: 1M jog, 12 x 400m fast with 200m jog, 1M jog
2020-08-19: MP - 1:30
2020-08-20: 1M jog, 3M @ HMP, 1M jog
2020-08-21: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-08-22: MP - 1:30

 

14 08/24
R 5.00
-
-
08/25
I 6.00
-
-
08/26
E 7.00
-
-
08/27
T 10.00
-
-
08/28
P 7.00
-
-
08/29
L 18.00
-
-
08/30
Rest
-
-
53.00
0.00
0:00:00
698.00
0.00
0:00:00

49.86
0.00
-
  2020-08-24: MP - 2:00
2020-08-25: 1M jog, 8 x 800m fast with 100m jog, 1M jog
2020-08-26: MP - 1:30
2020-08-27: MP
2020-08-28: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-08-29: MP - 1:30

 

15 08/31
R 5.00
-
-
09/01
I 5.00
-
-
09/02
E 6.00
-
-
09/03
T 5.00
-
-
09/04
P 7.00
-
-
09/05
L 12.00
-
-
09/06
Rest
-
-
40.00
0.00
0:00:00
738.00
0.00
0:00:00

49.20
0.00
-
  2020-08-31: MP - 2:00
2020-09-01: 1M jog, 12 x 400m fast with 200m jog, 1M jog
2020-09-02: MP - 1:30
2020-09-03: 1M W/U, 3M @ HMP, 1M jog
2020-09-04: 1M W/U, 5M @ (MP - 1:30), 1M W/D
2020-09-05: MP - 1:30

 

16 09/07
R 3.00
-
-
09/08
I 4.00
-
-
09/09
E 4.00
-
-
09/10
E 3.00
-
-
09/11
E 2.00
-
-
09/12
R 26.20
-
-
09/13
Rest
-
-
42.20
0.00
0:00:00
780.20
0.00
0:00:00

48.76
0.00
-
  2020-09-07: MP - 2:00
2020-09-08: 1M jog, 12 x 200m fast with 100m jog, 1M jog
2020-09-09: MP - 1:30
2020-09-10: (MP - 1:30) with strides
2020-09-11: (MP - 1:30) with easy strides
2020-09-12:

 

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