WINTER MARATHON TRAINING: WEEK 13 (MARCH 11 TO 17)
Track Workout: An introduction to tempo work on the track. The rest is low but your pace should remain controlled enough to get through this workout no problem. For specific chart click HERE. Tempo: 8 miles at marathon pace. This is a long time to maintain pace, be sure to keep your pace under control and practice fueling. For your specific pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
9 miles Easy
6 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 1600m + 4 x 400m @ Tempo-10k pace 1-2 min Rest 1-2 mi Cooldown
7 miles Easy
8 miles @ MP
6 miles Easy Strength Train
8 miles Easy + 3 x :09 sprints Strength Train
RUN/WALK
4 miles Run 3, Walk 1
Rest or Strength Train
FRIDAY
SATURDAY
SUNDAY
Rest
18 miles Long Run
Rest
Rest
20 miles Long Run
Rest
1-2 mi Warmup 6 miles 2-3 x 1600m + 4 x 400m @ Easy Tempo-10k pace 1-2 min Rest Strength Train 1-2 mi Cooldown
Rest
20 miles Long Run
Rest
1-2 mi Warmup 3 x 1600m + 4 x 400m @ Tempo-10k pace 1-2 min Rest 1-2 mi Cooldown
7 miles Easy
20-22 miles Long Run
Rest
Rest
18 miles Run 4, Walk 1
Rest
9 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train
5 miles Easy Strength Train
8 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train