WINTER MARATHON
TRAINING: WEEK 5 (JAN 23-29)
Speed Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart click HERE.
Tempo: This week advanced runners have a cruise interval workout running 4 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. For your specific tempo pace, reference the pace chart HERE.
MON TUE WED THU FRI SAT SUN
Rest or Strength Training
3 mi @ Easy Pace 4 mi @ Easy Pace 4 x 1 mi @ Tempo Pace 1-2 min rest
5 mi @ Easy Pace
3 mi @ Easy Pace 5 mi Run 2, Walk 1
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace
3-4 min rest 1-2 mi Cool Down
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace
3-4 min rest 1-2 mi Cool Down
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace
4 mi @ Easy Pace Strength Training
3 mi @ Easy Pace Strength Training 3 mi @ Easy Pace Strength Training 6 mi @ Easy Pace
Rest or Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
3-4 min rest 1-2 mi Cool Down
Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest Rest Rest Rest
10 mi @ Long Run Pace
Rest Rest Rest
6 mi @ Easy Pace Strength Training Rest
Rest 7 mi @ Easy Pace 3 mi Run 2, Walk 1
10 mi @ Long Run Pace 12 mi @ Long Run Pace 14 mi @ Long Run Pace 10 mi Run 4, Walk 1
