WINTER MARATHON TRAINING: WEEK 15 (MARCH 25 TO 31)
Track Workout: 1000m’s at 10k pace. Compared to the 1200m’s a few weeks ago, the rest intervals on this workout is shorter. Focus on even splitting. This is a challenging training week, so don’t run faster than you need to in order to hit pace. For specific chart click HERE. Tempo: A 10 mile tempo or 2 sets of 5 miles. This is a challenging week of training. If you been cruising through your tempo workouts, you can run continuously. If the tempo runs have been a struggle target the 2 sets of 5 miles. IFor your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
6 miles Easy
Rest or Strength Train
9 miles Easy
7 miles Easy
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k pace 1:30-2:30 min Rest 1-2 mi Cooldown
9 miles Easy
10 miles @ MP or 2 x 5mi @ MP 2 min rest
6 miles Run 4, Walk 1
7 miles Easy Strength Train
6 miles Easy + 2 x :11 sprints Strength Train Rest or Strength Train
1-2 mi Warmup 5-6 x 1000m @ 10k pace 1:30-2:30 min Rest 1-2 mi Cooldown
1-2 mi Warmup 6 x 1000m @ 10k pace 1:30-2:30 min Rest 1-2 mi Cooldown
9 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train
6 miles Easy Strength Train
7 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
20 miles Long Run
Rest
Rest
20 miles Long Run
Rest
Rest
20 miles Long Run
Rest
7 miles Easy
20 miles Long Run
Rest
Rest
20 miles Run 4, Walk 1
Rest
Strength Train
8 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train