WINTER MARATHON TRAINING: WEEK 1 (DEC 18 TO 24) Track Workout: You are running repetitions of 400m at Mile pace, with 400m jog rest. These should be fast but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6 x 400m @ 1mi pace 400m Jog Rest 1-2 mi Cooldown
4 miles Easy
6 miles Easy
4 miles Easy Strength Train 6 miles Easy + 6 x :03 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 8 x 400m @ 1mi pace 400m Jog Rest 1-2 mi Cooldown 1-2 mi Warmup 10 x 400m @ 1mi pace 400m Jog Rest 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
6 miles Long Run
Rest
Rest
6 miles Long Run
Rest
Rest
8 miles Long Run
Rest
5 miles Easy
10 miles Long Run
0-3 miles Easy
Rest
6 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
3 miles Easy Strength Train
5 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train