WINTER MARATHON TRAINING: WEEK 12 (MARCH 4 TO 10)
Track Workout: 1200m at 10k pace. These should have a “cruise” pace, but will start to challenge your ability to maintain an even pace. Stay locked in, focused, and target even splits. For specific chart click HERE. Tempo: A repeat of 6 miles at marathon pace. Your fitness has likely improved, but you should stay consistent in your pacing. Practice fueling at some point in this workout. Experienced runners should target 3 miles at marathon pace at the end of their long run. 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
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
INTERMEDIATE
5 miles Easy
NOVICE
ADVANCED
6 miles @ MP
7 miles Easy Strength Train
6 miles Easy + 3 x :09 sprints Strength Train
RUN/WALK
4 miles Run 3, Walk 1
Rest or Strength Train
1-2 mi Warmup 4-5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
1-2 mi Warmup 5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
8 miles Run 3, Walk 1
THURSDAY 5 miles Easy Strength Train
5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
14 miles Long Run
Rest
6 miles Easy
14 miles Long Run w/optional last 3mi @ MP
Rest
Rest
12 miles Run 4, Walk 1
Rest
Strength Train
5 miles Easy Strength Train
6 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train