WINTER MARATHON TRAINING: WEEK 1 (DEC. 26-JAN. 1) Speed Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits HERE.
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 200m @ 5k-1 mi pace Equal Jog Rest 1-2 mi Cool Down
3 mi @ Easy Pace
5 mi @ Easy Pace
3 mi Run 2, Walk 1
4 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 6-8 x 200m @ 5k-1 mi pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 6-8 x 200m @ 5k-1 mi pace Equal Jog Rest 1-2 mi Cool Down 3 mi Run 2, Walk 1
THU
FRI
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
Rest
6 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
10 mi 5 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 3 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
SAT
6 mi Run 4, Walk 1
SUN
Rest