WINTER MARATHON TRAINING: WEEK 9 (FEB 20-26)
Speed Workout: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 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, 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 7 mi @ Easy Pace 4 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training 10 mi @ Long Run Pace Rest Rest Rest 3 mi @ Easy Pace 7 mi Run 3, Walk 1 4 mi @ Easy Pace Strength Training 10 mi @ Long Run Pace 13 mi @ Long Run Pace 14 mi @ Long Run Pace 10 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 4 mi @ Easy Pace 5 mi @ Easy Pace 3 x 2 mi @ Tempo Pace 2-3 min rest Rest or Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 8 mi @ Easy Pace 3 mi Run 3, Walk 1 1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
