WINTER MARATHON TRAINING: WEEK 3 (JAN 1 TO 7)
Track Workout: Sets of 600m, 200m at Mile pace, with 2:00-3:00 rest. The 600m will be tough, while the 200m should feel quick and smooth. Reference specific split chart HERE. Tempo: You are running 3 miles at a tempo pace. You should feel comfortably fast. Finish this workout knowing you could have done one more mile. For your specific tempo pace you can reference the pace chart HERE
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
4 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 3 x (600, 200) @ 1mi pace 2-3min Rest 1-2 mi Cooldown
4 miles Easy
3 miles Tempo
5 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 4 x (600, 200) @ 1mi pace 2-3min Rest 1-2 mi Cooldown 1-2 mi Warmup 4 x (600, 200) @ 1mi pace 2-3min Rest 1-2 mi Cooldown
4 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
5 miles Long Run
Rest
Rest
5 miles Long Run
Rest
Rest
7 miles Long Run
Rest
5 miles Easy
9 miles Long Run w/optional last 3mi @ MP
0-3 miles Easy
Rest
5 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