2024-2025 WINTER MARATHON TRAINING: WEEK 12 (MAR 10-16) Track Workout: This should be a relatively light workout as we embrace the cut back week. The 2000m at Tempo should feel smooth and controlled, as well as the 400's at 10k. Rest is short, do run too fast. Tempo Workout: Embrace the cutback week by only running 5 miles at marathon pace. Take a gel at the start of your workout to train your stomach. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4 mi @ Run 3, Walk 1
Rest or Strength
8 mi @ Run 3, Walk 1
4 mi @ Run 2, Walk 1 + Strength
Rest
12 mi @ Run 4, Walk 1
Rest
NOVICE I
4 mi @ E
Rest or Strength
8 mi @ E
5 mi @ E + Strength
Rest
12 mi @ LR
Rest
4 mi @ E
Rest or Strength
1mi warm up 2000m, @TP, + 3x 400m @10k Rest: :50-1:30 1mi cool down
5 mi @ E + Strength
Rest
12 mi @ LR
Rest
7 mi @ E + Strength
1-2mi warm up 2000m, @TP, + 3-5x 400m @10k Rest: :50-1:30 1-2mi cool down
5 mi @ E + Strength
Rest
14 mi @ LR
Rest
2mi warm up 2mi warm up 6mi @E+ 3x :09 sprints 2000m, @TP, + 5x 400m @10k 5mi @MP + Strength Rest: :50-1:30 1-2mi cool down 2mi cool down
6-7mi @E + Strength
6-9mi @ E
14mi @LR Opt. Last 3mi @ MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED
5 mi @ E