WINTER MARATHON TRAINING: WEEK 13 (MARCH 20-26)

Track Workouts: This week we run a speed ladder running multiple paces and distances. We start with 400m and work up to 1200m and then head back down to 400m. Intervals paces range from 10k pace down to 1 mile pace. The rest is 3 minute standing rest after each interval. The shorter the interval, the faster the pace. For specific split chart you can click HERE.

Tempo: Advanced runners this week run cruise intervals in 3 sets of 3 miles with 3 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.

1-2 mi Warm Up

1-2 mi Warm Up

1-2 mi Cool Down

1-2 mi Warm Up