WINTER MARATHON TRAINING: WEEK 6 (JAN 30 - FEB 5)
Speed Workout:This week we run a cutdown ladder starting with 1 mile at tempo pace and then work down to 200m at 5k pace. You will want to stay controlled on the 1 mile tempo portion of the workout and then stay within the 5k range for the shorter intervals. The rest is just 2 min. after each interval, so pace wisley. Reference specific split chart HERE.
Tempo: This week Advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, and your last mile split should be your fastest. Be sure to take distance and temperature into account when selecting your tempo pace. Tempo pace chart can be referenced HERE.
MON TUE WED THU FRI SAT SUN
Rest or Strength Training 5 mi @ Easy Pace 3 mi @ Easy Pace Strength Training 3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training 7 mi @ Long Run Pace Rest Rest Rest 3 mi @ Easy Pace 5 mi Run 2, Walk 1 4 mi @ Easy Pace Strength Training 7 mi @ Long Run Pace 10 mi @ Long Run Pace 12 mi @ Long Run Pace 7 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 5 mi @ Easy Pace 5 mi @ Tempo Pace Rest or Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 5 mi @ Easy Pace 3 mi Run 2, Walk 1 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
