WINTER MARATHON TRAINING: WEEK 7 (FEB 7-13)
Speed Workout: This week we run a combination workout, running sets of 200m and 600m repeats. Each set is two 200m repeats and one 600m repeat for a total of 3 sets. You get equal jog rest, so after each repeat you jog the same distance for recovery. All repeats are between 10k-5k pace. For specific split chart, click
HERE.
Tempo: This week advanced runners have a cruise interval workout running 5 x 1 mile tempo repeats with 1-2 minute rest. 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. As tempo workouts get longer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
WED
@ Easy Pace
or
6 mi
Strength
@ Easy Pace
3 mi
or
@ Easy Pace
Strength Training
SAT
SUN
@ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
Strength Training
Training
Rest
FRI
3 mi
Rest 3 mi
THU
HERE.
1-2 mi Warm Up
3 Sets (2 x 200m + 1 x 600m) @ 10k-5k Pace Equal Jog Rest
3 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
6 mi 5 mi @ Easy Pace
Strength Training
1-2 mi Cool Down
@ Easy Pace
6 mi 5 x 1 mi
Strength Training
1-2 mi Cool Down
Rest
Rest
14 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
15 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
3 mi
3 mi
or
6 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
6 mi @ Easy Pace
1-2 mi Warm Up
3 Sets (2 x 200m + 1 x 600m) @ 10k-5k Pace Equal Jog Rest
@ Easy Pace
@ Tempo Pace 1-2 min rest
1-2 mi Warm Up
3 Sets (2 x 200m + 1 x 600m) @ 10k-5k Pace Equal Jog Rest
Run 2, Walk 1 Strength Training
Rest
12 mi Run 4, Walk 1
Rest