WINTER MARATHON TRAINING: WEEK 11 (FEB 26 TO MARCH 3)
Track Workout: Reps of 800’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible. Do not worry about finishing fast if you are consistent. For specific chart click HERE. Tempo: 2 sets of 4 miles, focus on dialing in marathon pace. Consider taking your race fuel after the first set. For your specific tempo pace you can reference the pace chart HERE.
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
8 miles Easy
NOVICE II
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 5-6 x 800m @ 10k pace 1:15-2:00 min Rest 1-2 mi Cooldown
INTERMEDIATE
6 miles Easy
NOVICE
ADVANCED
RUN/WALK
2 x 4mi @ MP 2 min rest
4 miles Run 3, Walk 1
7 miles Easy Strength Train
8 miles Easy + 3 x :09 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 6-7 x 800m @ 10k pace 1:15-2:00 min Rest 1-2 mi Cooldown
1-2 mi Warmup 8 x 800m @ 10k pace 1:15-2:00 min Rest 1-2 mi Cooldown
8 miles Run 4, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
16 miles Long Run
Rest
Rest
16 miles Long Run
Rest
Rest
18 miles Long Run
Rest
7 miles Easy
20 miles Long Run
Rest
Rest
16 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
6 miles Easy Strength Train
7 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train