Track Workout: This week we run 1000m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE.
Tempo: Advanced runners this week run cruise intervals in 4 sets of 2 miles with 2 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 and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.
MON TUE WED THU FRI SAT SUN
Rest or Strength Training 8 mi @ Easy Pace 4 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 8 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training 16 mi @ Long Run Pace Rest Rest Rest 4 mi @ Easy Pace 8 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training 16 mi @ Long Run Pace 18 mi @ Long Run Pace 20 mi @ Long Run Pace 16 mi Run 4, Walk 1 7 mi @ Easy Pace Strength Training Rest 4 mi @ Easy Pace 6 mi @ Easy Pace 4 x 2 mi @ Marathon Pace 2 min rest Rest or Strength Training 7 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 6 mi @ Easy Pace 4 mi Run 3, Walk 1
WINTER MARATHON TRAINING: WEEK 11 (MARCH 6-12)
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
