WINTER MARATHON TRAINING: WEEK 2 (DEC 25 TO 31) Track Workout: We are running a 3,000m Time Trial. This should be close to an all-out effort. This should be a fun event that will help you gauge your fitness. Help select your goal pace HERE. Tempo Workout: 3 miles at tempo pace with 1-2 minutes rest. You’re testing out your testing tempo pace with this workout. Pick a rest interval that will allow you to maintain your tempo pace. MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
NOVICE II
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
INTERMEDIATE
4 miles Easy
NOVICE
ADVANCED
RUN/WALK
3 x 1mi @ Tempo 1-2 min Rest
3 miles Run 2, Walk 1
5 miles Easy Strength Train
6 miles Easy + 6 x :03 sprints Strength Train Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
9 miles Long Run
Rest
5 miles Easy
11 miles Long Run
0-3 miles Easy
Rest
7 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
4 miles Easy Strength Train
5 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train