WINTER MARATHON TRAINING: WEEK 9 (FEB 21-27) Speed Workout: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click
HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 minute rest after each 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. 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
7 mi
Strength
@ Easy Pace
4 mi
or
@ Easy Pace
Strength Training
6 mi 5 mi @ Easy Pace
3 x 2 mi
8-10 x 600m @ 10k-5k Pace 3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
Strength
8-10 x 600m @ 10k-5k Pace 3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 2-3 min rest
1-2 mi Warm Up
8-10 x 600m @ 10k-5k Pace 3 min rest
@ Easy Pace
Rest
SUN
@ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
4 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
14 mi
8 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
3 mi
or
7 mi
Run 2, Walk 1
Strength
Run 3, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
4 mi
Rest 3 mi
THU
HERE.
Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest