2024-2025 WINTER MARATHON TRAINING: WEEK 10 (FEB 17-MAR 2) Track Workout: 800m repetitions at 10k pace should feel fast but smooth. The rest on these intervals is relatively short, but if you run the proper intensity, you should have no issue making it to the end. Tempo Workout: This is your first high volume marathon paced workout. Because the intervals are so short you should have no problem hitting pace, but you will feel the volume in your legs by the end. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 3, Walk 1
Rest or Strength
7 mi @ Run 3, Walk 1
4 mi @ Run 2, Walk 1 + Strength
Rest
15 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
7 mi @ E
4 mi @ E + Strength
Rest
15 mi @ LR
Rest
5 mi @ E
Rest or Strength
1mi warm up 5-6x 800m, @10k Rest: 1:15-2:00 1mi cool down
4 mi @ E + Strength
Rest
15 mi @ LR
Rest
6 mi @ E + Strength
1-2mi warm up 6-7x 800m, @10k Rest: 1:15-2:00 1-2mi cool down
6 mi @ E + Strength
Rest
17 mi @ LR
Rest
2mi warm up 8x 800m, @10k Rest: 1:15-2:00 2mi cool down
7mi @E + Strength
7-9mi @ E
18mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED
6 mi @ E
2mi warm up 4x 2mi @MP 8mi @E+ 3x :09 sprints Rest: 1:30 + Strength 1-2mi cool down