WINTER MARATHON TRAINING: WEEK 7 (FEB 6-12)
Speed Workout: This week we run a combination workout, running sets of 200m and 600m repeats. Each set is two 200m repeats and one 600m repeat for a total of 3 sets. You get equal jog rest, so after each repeat you jog the same distance for recovery. All repeats are between 10k-5k pace. For specific split chart, click HERE.
Tempo: This week advanced runners have a cruise interval workout running 5 x 1 mile tempo repeats with 1-2 minute rest. 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, 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 6 mi @ Easy Pace 3 mi @ Easy Pace Strength Training 3 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training 12 mi @ Long Run Pace Rest Rest Rest 3 mi @ Easy Pace 6 mi Run 2, Walk 1 6 mi @ Easy Pace Strength Training 12 mi @ Long Run Pace 14 mi @ Long Run Pace 15 mi @ Long Run Pace 12 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 5 mi @ Easy Pace 5 x 1 mi @ Tempo Pace 1-2 min rest Rest or Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 6 mi @ Easy Pace 3 mi Run 2, Walk 1 1-2 mi Warm Up 3Sets(2x200m+1x600m) @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 3Sets(2x200m+1x600m) @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 3Sets(2x200m+1x600m) @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
