WINTER MARATHON TRAINING: WEEK 7 (JAN 29 TO FEB 4)
Track Workout: A simple ladder workout. Your rest interval will remain the same throughout while your pace increases as the the rep length shortens. For specific chart click HERE. Tempo: 4 mile continuous tempo pace at the same pace you’ve been running. Take 3:00 rest, then run a mile at 10k pace. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 1600m, 1200m, 800m, 400m, 200m @ Tempo1mi pace 1-2 min Rest 1-2 mi Cooldown
4 miles Easy
5 miles Easy
4 miles Tempo + 1 mile @ 10k pace
3 miles Run 2, Walk 1
6 miles Easy Strength Train
6 miles Easy + 4 x :07 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 1600m, 1200m, 800m, 400m, 200m @ Tempo1mi pace 1-2 min Rest 1-2 mi Cooldown 1-2 mi Warmup 1600m, 1200m, 800m, 400m, 200m @ Tempo1mi pace 1-2 min Rest 1-2 mi Cooldown 6 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
14 miles Long Run
Rest
7 miles Easy
15 miles Long Run
Rest
Rest
12 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
5 miles Easy Strength Train
7 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train