WINTER MARATHON TRAINING: WEEK 15 (APRIL 4-10)
Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1200m and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart you can click
HERE.
Tempo: Advanced runners run their longest tempo run of the training segment with 5 sets of 2 miles at marathon pace. Each interval is meant to be run at your goal marathon pace. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
MON
HERE.
TUE
WED
@ Easy Pace
or
9 mi
Strength
@ Easy Pace
7 mi
or
@ Easy Pace
Strength Training
8 mi 7 mi @ Easy Pace
@ Easy Pace Strength Training
7 mi 5 x 2 mi 2 min rest
1-2 mi Warm Up
Rest
20 mi @ Long Run Pace
Rest
6 mi
1-2 mi Warm Up
Rest
20 mi @ Long Run Pace
Rest
7 mi
2 x 1200m @ Tempo, 1 x @ Easy Pace 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest Strength Training
Rest
20 mi @ Long Run Pace
Rest
1-2 mi Cool Down
1-2 mi Warm Up
Training
1-2 mi Cool Down
Rest
6 mi @ Easy Pace
Rest
20 mi
3 mi
@ Long Run Pace
@ Easy Pace
Strength Training
5 mi
6 mi
or
9 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
SUN
1-2 mi Cool Down
Strength
@ Marathon Pace
@ Easy Pace
2 x 1200m @ Tempo, 1 x @ Easy Pace 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest Strength Training
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
@ Easy Pace
SAT
Strength Training
Training
Rest
FRI
5 mi
Rest 6 mi
THU
Run 2, Walk 1 Strength Training
Rest
20 mi Run 4, Walk 1
Rest