2024-2025 WINTER MARATHON TRAINING: WEEK 11 (MAR 3-9) Track Workout: You’re running 1000m at 10k pace. These intervals should feel smooth all the way though. Target even splits and finish the workout knowing you could have run at least 1 more rep. Tempo Workout: For this workout, you should focus on dialing in your marathon pace. Practice your fueling strategy during the workout. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4 mi @ Run 3, Walk 1
Rest or Strength
8 mi @ Run 4, Walk 1
4 mi @ Run 2, Walk 1 + Strength
Rest
16 mi @ Run 4, Walk 1
Rest
NOVICE I
4 mi @ E
Rest or Strength
8 mi @ E
4 mi @ E + Strength
Rest
16 mi @ LR
Rest
5 mi @ E
Rest or Strength
1mi warm up 5x 1000m, @10k Rest: 1:30-2:15 1mi cool down
5 mi @ E + Strength
Rest
16 mi @ LR
Rest
7 mi @ E + Strength
1-2mi warm up 5-6x 1000m, @10k Rest: 1:30-2:15 1-2mi cool down
6 mi @ E + Strength
Rest
18 mi @ LR
Rest
2mi warm up 7x 1000m, @10k Rest: 1:30-2:15 2mi cool down
7mi @E + Strength
7-9mi @ E
20mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED
6 mi @ E
2mi warm up 8mi @E+ 3x :09 sprints 8mi @MP + Strength 1-2mi cool down