2024-2025 WINTER MARATHON TRAINING: WEEK 13 (MAR 17-23) Track Workout: You are running 1200's at 10k pace. These intervals are long enough that 10k pace will start to feel challenging. However, if you’ve nailed the previous workouts, you’re ready for this one. Tempo Workout: This is a key workout in your marathon prep. The volume is high between the workout and your warm up and cool down. Be sure to practice your fueling strategy during this workout. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4 mi @ Run 3, Walk 1
Rest or Strength
9 mi @ Run 4, Walk 1
4 mi @ Run 2, Walk 1 + Strength
Rest
18 mi @ Run 4, Walk 1
Rest
NOVICE I
4 mi @ E
Rest or Strength
9 mi @ E
5 mi @ E + Strength
Rest
18 mi @ LR
Rest
6 mi @ E
Rest or Strength
1mi warm up 4x 1200m, @10k Rest: 2:00-3:00 1mi cool down
5 mi @ E + Strength
Rest
20 mi @ LR
Rest
6 mi @ E + Strength
1-2mi warm up 4-5x 1200m, @10k Rest: 2:00-3:00 1-2mi cool down
6 mi @ E + Strength
Rest
20 mi @ LR
Rest
2mi warm up 5x 1200m, @10k Rest: 2:00-3:00 2mi cool down
8mi @E + Strength
7-9mi @ E
20-22mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED
7 mi @ E
2mi warm up 3x 3mi @MP 8mi @E+ 3x :09 sprints Rest: 2:00 + Strength 1-2mi cool down