Track Workout: This week we bump up to 1200m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE.
Tempo: Advanced runners this week cut back to run 6mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer, take that into account when selecting your pace. Pace chart can be referenced HERE.
MON TUE WED THU FRI SAT SUN
Rest or Strength Training 8 mi @ Easy Pace 5 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 5 mi Run 2, Walk 1 Strength Training 12 mi @ Long Run Pace Rest Rest Rest 4 mi @ Easy Pace 8 mi Run 4, Walk 1 4 mi @ Easy Pace Strength Training 12 mi @ Long Run Pace 14 mi @ Long Run Pace 14 mi @ Long Run Pace 12 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 5 mi @ Easy Pace 5 mi @ Easy Pace 6 mi @ Marathon Pace Rest or Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 8 mi @ Easy Pace 4 mi Run 4, Walk 1
WINTER MARATHON TRAINING: WEEK 12 (MARCH 13-19)
1-2 mi Warm Up 4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
