WINTER MARATHON TRAINING: WEEK 14 (MARCH 28-APRIL 3)
Track Workouts: This week we run a cut down ladder starting with a 2k and cutting down to
400m. The 2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click
HERE (Note: 2k splits are listed as mile pace)
Tempo: Advanced runners this week cut back to run 8mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
HERE.
WED
@ Easy Pace
or
9 mi
Strength
@ Easy Pace
6 mi
or
@ Easy Pace
Strength Training
8 mi 7 mi @ Easy Pace
@ Marathon Pace
1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi 8 mi
1-2 mi Warm Up
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest
@ Easy Pace
1-2 mi Warm Up
Strength
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
SUN
@ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
14 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
5 mi
5 mi
or
9 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
5 mi
Rest 5 mi
THU
Run 2, Walk 1 Strength Training
Rest
14 mi Run 4, Walk 1
Rest