Track Workouts: This week we run a cut down ladder starting with a 2k and cutting down to 400m. The 2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click HERE (Note: 2k splits are listed as mile pace)
Tempo: Advanced runners this week cut back to run 8mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As 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 9 mi @ Easy Pace 5 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training 5 mi Run 2, Walk 1 Strength Training 14 mi @ Long Run Pace Rest Rest Rest 5 mi @ Easy Pace 9 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training 14 mi @ Long Run Pace 14 mi @ Long Run Pace 14 mi @ Long Run Pace 14 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 6 mi @ Easy Pace 7 mi @ Easy Pace 8 mi @ Marathon Pace Rest or Strength Training 8 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 6 mi @ Easy Pace 5 mi Run 4, Walk 1
WINTER MARATHON TRAINING: WEEK 14 (MARCH 27-APRIL 2)
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
LOWER
STRENGTH TRAINING WEEK 14
