WINTER MARATHON TRAINING: WEEK 3 (JAN 10-16)
Speed Workout: This week we take it up to 600m repeats (1 1/2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart
HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile interval. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart
MON
TUE
WED
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
HERE.
or
4 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
5 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up Rest 3 mi
or
@ Easy Pace
Strength Training
6-8 x 600m @ 10k-5k pace 3 min rest
3 mi @ Easy Pace
Rest
5 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 5 mi 4 mi @ Easy Pace
@ Easy Pace
Strength Training
6 mi 3 x 1 mi
@ Easy Pace
@ Tempo Pace
1-2 min rest
Strength Training
1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace 3 min rest
3 mi @ Easy Pace
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace 3 min rest
5 mi @ Easy Pace
Rest
9 mi
5 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
Rest
3 mi
3 mi
or
4 mi
Run 2, Walk 1
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
Strength Training
Rest
5 mi Run 4, Walk 1
Rest