Track Workout: This week we have one of our longest and most challenging workouts, running 800m repeats (2 laps) and running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. Ex) Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. You get 2-3 minute rest after each 800m repeat. Focus on pacing and running each lap evenly at a controlled speed. For split specific chart, click HERE
Tempo: Advanced runners this week transition into our first marathon pace workout running 7 miles continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. Pace chart can be referenced HERE
MON TUE WED THU FRI SAT SUN
Rest or Strength Training 7 mi @ Easy Pace 4 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training 15 mi @ Long Run Pace Rest Rest Rest 3 mi @ Easy Pace 7 mi Run 3, Walk 1 6 mi @ Easy Pace Strength Training 15 mi @ Long Run Pace 17 mi @ Long Run Pace 18 mi @ Long Run Pace 15 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 6 mi @ Easy Pace 7 mi @ Marathon Pace Rest or Strength Training 7 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 8 mi @ Easy Pace 3 mi Run 3, Walk 1 1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 800m YassoFormat 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down
WINTER MARATHON TRAINING: WEEK 10 (FEB 27-MARCH 5)
LOWER
STRENGTH TRAINING WEEK 10
