I WANT TO BE THE BEST RUNNER I CAN POSSIBLY BE:
Goal Setting
Training
Training Schedules
Racing the Half Marathon, 10k, or 5k
The Full Marathon
Using Age Graded Results
Tread Mill Training
Avoiding Injuries
Training Schedules
The following Training Schedules were actually used to build up for a Target Race of 21.1 km or 13.1 miles. For target races of 5 to 10 km, add more speed work and possibly reduce mileage slightly. For the Marathon, gradually increase the longest weekly run to as close as possible to 20 miles/ 32 km. If the race course will have hills, be sure to add hill workouts. Note: all the following build up schedules assume a base training level of at least 30 miles/ 48 km per week.
10 Weeks Preparation with 50 miles/ 80 km peak.
| Days Run | Miles/ km | Min. per Day | ||
|---|---|---|---|---|
| Week 1 | 6 | 38.8/ 62.1 | 40 to 70 min. | |
| Week 2 | 7 | 46.7/ 74.7 | 40 to 70 min. | |
| Week 3 | 6 | 42.6/ 68.2 | 50 to 85 min. | |
| Week 4 | 7 | 50.5/ 80.8 | 40 to 105 min. | 4 mile race |
| Week 5 | 6 | 47.2/ 75.5 | 50 to 106 min. | 10 km race |
| Week 6 | 6 | 45.0/ 72.0 | 70 to 104 min. | |
| Week 7 | 7 | 55.2/ 88.3 | 70 to 105 min. | |
| Week 8 | 7 | 47.1/ 75.4 | 40 to 80 min. | |
| Week 9 | 7 | 54.2/ 86.7 | 60 to 86 min. | 5 km race |
| Week 10 | 6 | 43.9/ 70.2 | 50 to 80 min. | taper |
| Race Week | 5 | 23.6/ 37.8 | 30 min. max. |
Age graded results were 77.4%; 1:15:50 Time and 5:47 per Mile (3:37 per km) Pace
10 Weeks Preparation with 60 miles/ 96 km peak.
| Days Run | Miles/ km | Min. per Day | ||
|---|---|---|---|---|
| Week 1 | 7 | 42.2/ 67.5 | 34 to 88 min. | |
| Week 2 | 7 | 50.1/ 80.2 | 34 to 91 min | |
| Week 3 | 7 | 53.9/ 86.2 | 44 to 84 min. | |
| Week 4 | 6 | 41.0/ 65.6 | 34 to 107 min. | 4 mile race |
| Week 5 | 6 | 46.0/ 73.6 | 20 to 98 min. | 10 km race |
| Week 6 | 6 | 52.4/ 83.8 | 60 to 109 min. | |
| Week 7 | 6 | 61.2/ 97.9 | 65 to 112 min. | |
| Week 8 | 7 | 64.1/ 102.6 | 63 to 122 min. | |
| Week 9 | 7 | 53.7/ 85.9 | 20 to 107 min. | 5 km race |
| Week 10 | 5 | 42.6/ 68.2 | 57 to 94 min. | Taper |
| Race Week | 5 | 26.0/ 41.6 | 20 to 52 min. |
Age graded results were 79.6%; 1:14:55 Time and 5:43 per Mile (3:34 per km) Pace
10 Weeks Preparation with 70 miles/ 112 km peak.
| Days Run | Miles/ km | Min. per Day | ||
|---|---|---|---|---|
| Week 1 | 6 | 51.1/ 81.8 | 68 to 83 min | |
| Week 2 | 7 | 53.2/ 85.1 | 30 to 100 min. | |
| Week 3 | 6 | 53.5/ 85.6 | 69 to 89 min. | |
| Week 4 | 7 | 61.2/ 97.9 | 30 to 96 min. | 4 mile race |
| Week 5 | 7 | 61.5/ 98.4 | 36 to 85 min. | |
| Week 6 | 6 | 61.2/ 97.9 | 54 to 118 min. | |
| Week 7 | 7 | 72.8/ 116.5 | 63 to 103 min. | |
| Week 8 | 7 | 73.3/ 117.3 | 69 to 108 min. | |
| Week 9 | 6 | 40.2/ 64.3 | 30 to 95 min. | 5 km race |
| Week 10 | 5 | 26.0/ 41.6 | 30 to 61 min. | |
| Race Week | 5 | 23.5/ 37.6 | 20 to 40 min. |
Age graded results were 80.3%; 1:14:18 Time and 5:40 per Mile (3:32 per km) Pace
Typical 40 mile/ 60 km week:
| Monday | 7.0/ 11.2 | 65 min. | |
|---|---|---|---|
| Tuesday | Off | ||
| Wednesday | 9.0/ 14.4 | 80 min. | |
| Thursday | 6.5/ 10.4 | 60 min. | |
| Friday | 6.0/ 9.6 | 55 min. | |
| Saturday | 4.0/ 6.4 | 33 min. | Speed work |
| Sunday | 7.0/ 11.2 | 63 min. | |
| Total | 39.5/ 63.2 |
Typical 50 mile/ 80 km week:
| Monday | 11.5/ 18.4 | 104 min. | Race time |
|---|---|---|---|
| Tuesday | 7.2/ 11.5 | 65 min. | |
| Wednesday | 10.3/ 16.5 | 90 min. | |
| Thursday | 4.1/ 6.6 | 37 min. | |
| Friday | 6.7/ 10.7 | 60 min. | Pace work |
| Saturday | 6.0/ 9.6 | 55 min. | |
| Sunday | 6.0/ 9.6 | 55 min. | |
| Total | 51.8/ 82.9 |
Typical 60 mile/ 100 km week:
| Monday | 12.0/ 19.2 | 105 min. | Race time |
|---|---|---|---|
| Tuesday | 7.5/ 12.0 | 64 min. | |
| Wednesday | 10.0/ 16.0 | 81 min. | Pace work |
| Thursday | 7.1/ 11.4 | 64 min. | |
| Friday | 8.0/ 12.8 | 69 min. | Track intervals |
| Saturday | 8.0/ 12.8 | 70 min. | |
| Sunday | 8.0/ 12.8 | 71 min. | |
| Total | 60.6/ 97.0 |
Typical 70 mile/ 120 km week:
| Monday | 10.0/ 16.0 | 86 min. | |
|---|---|---|---|
| Tuesday | 12.5/ 20.0 | 108 min. | Race time |
| Wednesday | 8.1/ 13.0 | 69 min. | 5.8 at pace |
| Thursday | 10.0/ 16.0 | 88 min. | |
| Friday | 12.5/ 20.0 | 107 min. | Race time |
| Saturday | 11.2/ 17.9 | 96 min. | |
| Sunday | 9.0/ 14.4 | 74 min. | 5.5 at pace |
| Total | 73.3/ 117.3 |
Note: 62.1 miles were on dirt and grass trails and 11.2 on asphalt.
LET’S GET STARTED RUNNING FOR LIFE………YOUR LIFE
Goal Setting
Training
Training Schedules
Racing the Half Marathon, 10k, or 5k
The Full Marathon
Using Age Graded Results
Tread Mill Training
Avoiding Injuries
Training Schedules
The following Training Schedules were actually used to build up for a Target Race of 21.1 km or 13.1 miles. For target races of 5 to 10 km, add more speed work and possibly reduce mileage slightly. For the Marathon, gradually increase the longest weekly run to as close as possible to 20 miles/ 32 km. If the race course will have hills, be sure to add hill workouts. Note: all the following build up schedules assume a base training level of at least 30 miles/ 48 km per week.
10 Weeks Preparation with 50 miles/ 80 km peak.
| Days Run | Miles/ km | Min. per Day | ||
|---|---|---|---|---|
| Week 1 | 6 | 38.8/ 62.1 | 40 to 70 min. | |
| Week 2 | 7 | 46.7/ 74.7 | 40 to 70 min. | |
| Week 3 | 6 | 42.6/ 68.2 | 50 to 85 min. | |
| Week 4 | 7 | 50.5/ 80.8 | 40 to 105 min. | 4 mile race |
| Week 5 | 6 | 47.2/ 75.5 | 50 to 106 min. | 10 km race |
| Week 6 | 6 | 45.0/ 72.0 | 70 to 104 min. | |
| Week 7 | 7 | 55.2/ 88.3 | 70 to 105 min. | |
| Week 8 | 7 | 47.1/ 75.4 | 40 to 80 min. | |
| Week 9 | 7 | 54.2/ 86.7 | 60 to 86 min. | 5 km race |
| Week 10 | 6 | 43.9/ 70.2 | 50 to 80 min. | taper |
| Race Week | 5 | 23.6/ 37.8 | 30 min. max. |
Age graded results were 77.4%; 1:15:50 Time and 5:47 per Mile (3:37 per km) Pace
10 Weeks Preparation with 60 miles/ 96 km peak.
| Days Run | Miles/ km | Min. per Day | ||
|---|---|---|---|---|
| Week 1 | 7 | 42.2/ 67.5 | 34 to 88 min. | |
| Week 2 | 7 | 50.1/ 80.2 | 34 to 91 min | |
| Week 3 | 7 | 53.9/ 86.2 | 44 to 84 min. | |
| Week 4 | 6 | 41.0/ 65.6 | 34 to 107 min. | 4 mile race |
| Week 5 | 6 | 46.0/ 73.6 | 20 to 98 min. | 10 km race |
| Week 6 | 6 | 52.4/ 83.8 | 60 to 109 min. | |
| Week 7 | 6 | 61.2/ 97.9 | 65 to 112 min. | |
| Week 8 | 7 | 64.1/ 102.6 | 63 to 122 min. | |
| Week 9 | 7 | 53.7/ 85.9 | 20 to 107 min. | 5 km race |
| Week 10 | 5 | 42.6/ 68.2 | 57 to 94 min. | Taper |
| Race Week | 5 | 26.0/ 41.6 | 20 to 52 min. |
Age graded results were 79.6%; 1:14:55 Time and 5:43 per Mile (3:34 per km) Pace
10 Weeks Preparation with 70 miles/ 112 km peak.
| Days Run | Miles/ km | Min. per Day | ||
|---|---|---|---|---|
| Week 1 | 6 | 51.1/ 81.8 | 68 to 83 min | |
| Week 2 | 7 | 53.2/ 85.1 | 30 to 100 min. | |
| Week 3 | 6 | 53.5/ 85.6 | 69 to 89 min. | |
| Week 4 | 7 | 61.2/ 97.9 | 30 to 96 min. | 4 mile race |
| Week 5 | 7 | 61.5/ 98.4 | 36 to 85 min. | |
| Week 6 | 6 | 61.2/ 97.9 | 54 to 118 min. | |
| Week 7 | 7 | 72.8/ 116.5 | 63 to 103 min. | |
| Week 8 | 7 | 73.3/ 117.3 | 69 to 108 min. | |
| Week 9 | 6 | 40.2/ 64.3 | 30 to 95 min. | 5 km race |
| Week 10 | 5 | 26.0/ 41.6 | 30 to 61 min. | |
| Race Week | 5 | 23.5/ 37.6 | 20 to 40 min. |
Age graded results were 80.3%; 1:14:18 Time and 5:40 per Mile (3:32 per km) Pace
Typical 40 mile/ 60 km week:
| Monday | 7.0/ 11.2 | 65 min. | |
|---|---|---|---|
| Tuesday | Off | ||
| Wednesday | 9.0/ 14.4 | 80 min. | |
| Thursday | 6.5/ 10.4 | 60 min. | |
| Friday | 6.0/ 9.6 | 55 min. | |
| Saturday | 4.0/ 6.4 | 33 min. | Speed work |
| Sunday | 7.0/ 11.2 | 63 min. | |
| Total | 39.5/ 63.2 |
Typical 50 mile/ 80 km week:
| Monday | 11.5/ 18.4 | 104 min. | Race time |
|---|---|---|---|
| Tuesday | 7.2/ 11.5 | 65 min. | |
| Wednesday | 10.3/ 16.5 | 90 min. | |
| Thursday | 4.1/ 6.6 | 37 min. | |
| Friday | 6.7/ 10.7 | 60 min. | Pace work |
| Saturday | 6.0/ 9.6 | 55 min. | |
| Sunday | 6.0/ 9.6 | 55 min. | |
| Total | 51.8/ 82.9 |
Typical 60 mile/ 100 km week:
| Monday | 12.0/ 19.2 | 105 min. | Race time |
|---|---|---|---|
| Tuesday | 7.5/ 12.0 | 64 min. | |
| Wednesday | 10.0/ 16.0 | 81 min. | Pace work |
| Thursday | 7.1/ 11.4 | 64 min. | |
| Friday | 8.0/ 12.8 | 69 min. | Track intervals |
| Saturday | 8.0/ 12.8 | 70 min. | |
| Sunday | 8.0/ 12.8 | 71 min. | |
| Total | 60.6/ 97.0 |
Typical 70 mile/ 120 km week:
| Monday | 10.0/ 16.0 | 86 min. | |
|---|---|---|---|
| Tuesday | 12.5/ 20.0 | 108 min. | Race time |
| Wednesday | 8.1/ 13.0 | 69 min. | 5.8 at pace |
| Thursday | 10.0/ 16.0 | 88 min. | |
| Friday | 12.5/ 20.0 | 107 min. | Race time |
| Saturday | 11.2/ 17.9 | 96 min. | |
| Sunday | 9.0/ 14.4 | 74 min. | 5.5 at pace |
| Total | 73.3/ 117.3 |
Note: 62.1 miles were on dirt and grass trails and 11.2 on asphalt.