WINTER MARATHON TRAINING: WEEK 8 (FEB 13-19)
Speed Workout: This week we run a similar workout to Week 2 but this time we bump it up to 8-10 x 400m repeats. Each repeat is between 10k-5k pace and the rest is a 400m slow jog between repeats. For specific split chart, click HERE.
Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.
MON TUE WED THU FRI SAT SUN
Rest or Strength Training 6 mi @ Easy Pace 3 mi @ Easy Pace Strength Training 3 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training 13 mi @ Long Run Pace Rest Rest Rest 3 mi @ Easy Pace 6 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training 13 mi @ Long Run Pace 15 mi @ Long Run Pace 17 mi @ Long Run Pace 13 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 5 mi @ Easy Pace 6 mi @ Tempo Pace Rest or Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 6 mi @ Easy Pace 3 mi Run 2, Walk 1 1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
STRENGTH TRAINING WEEK 8
