WINTER MARATHON TRAINING: WEEK 16 (APRIL 1 TO 7)
Track Workout: For this ladder workout, you should remain consistent through the 1000m, the get aggressive for the final 3 reps. For specific chart click HERE. Tempo: 4 miles at marathon pace, 2:00 rest, then 1 mile at 10k pace. Experienced runners should practice marathon pace for the last 3 miles of the long run. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
8 miles Easy
4 miles
5 miles Easy
Rest or Strength Train
6 miles Easy Strength Train
ADVANCED
RUN/WALK
4 miles @ MP + 1mi @ 10k pace 2 min rest
4 miles Run 4, Walk 1
6 miles Easy + 2 x :11 sprints Strength Train Rest or Strength Train
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
1-2 mi Warmup 400m, 600m, 800m, 4 miles Easy 1000m, 800m, 600m, 400m @ 10k-5k pace Strength Train 1:30-2:30 min Rest 1-2 mi Cooldown
Rest
12 miles Long Run
Rest
1-2 mi Warmup 400m, 600m, 800m, 4 miles 1000m, 800m, 600m, 400m Easy @ 10k-5k pace 1:30-2:30 min Rest Strength Train 1-2 mi Cooldown
Rest
12 miles Long Run
Rest
6 miles Easy
13 miles Long Run w/optional last 3mi @ MP
Rest
Rest
12 miles Run 4, Walk 1
Rest
4 miles Easy Strength Train
1-2 mi Warmup 400m, 600m, 800m, 6 miles Easy 1000m, 800m, 600m, 400m @ 10k-5k pace Strength Train 1:30-2:30 min Rest 1-2 mi Cooldown
8 miles Run 4, Walk 1
4 miles Run 2, Walk 1