WINTER MARATHON TRAINING: WEEK 2 (JAN. 2-8)
Speed Workout: This week's speed workout bumps up to 400m repeats (1 lap) running 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. Reference specific workout pace chart for splits HERE. Tempo: Advanced runners also have their first tempo run this week. This is a 3mi continuous tempo run meant to be run at 80-90% effort level. Aim to run even or negative splits. For your specific tempo pace you can reference the pace chart HERE.
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 10k-5k pace Equal Jog Rest 1-2 mi Cool Down
4 mi @ Easy Pace
3 mi @ Tempo Pace
3 mi Run 2, Walk 1
5 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 10k-5k pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 6-8 x 400m @ 10k-5k pace Equal Jog Rest 1-2 mi Cool Down 3 mi Run 2, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Rest
7 mi @ Long Run Pace
Rest
Rest
9 mi @ Long Run Pace
Rest
Rest
11 mi 5 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
7 mi Run 4, Walk 1
Rest