2024-2025 WINTER MARATHON TRAINING: WEEK 14 (MAR 24-30) Track Workout: Yasso 800's are a race predictor workout. For example: If you are targeting a 4:10:00 marathon, your goal Yasso pace you’d be 4:10 per 800m. Tempo Workout: 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
5 mi @ Run 4, Walk 1
Rest or Strength
9 mi @ Run 4, Walk 1
5 mi @ Run 2, Walk 1 + Strength
Rest
14 mi @ Run 4, Walk 1
Rest
NOVICE I
5 mi @ E
Rest or Strength
9 mi @ E
5 mi @ E + Strength
Rest
14 mi @ LR
Rest
6 mi @ E
Rest or Strength
1mi warm up 8-10x 800m, @”Yasso” Rest: 2:00-3:00 1mi cool down
5 mi @ E + Strength
Rest
14 mi @ LR
Rest
8 mi @ E + Strength
1-2mi warm up 8-10x 800m, @”Yasso” Rest: 2:00-3:00 1-2mi cool down
5 mi @ E + Strength
Rest
14 mi @ LR
Rest
2mi warm up 10x 800m, @”Yasso” Rest: 2:00-3:00 2mi cool down
6-8mi @E + Strength
6-9mi @ E
14mi @LR Opt. Last 3mi @ MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED
7 mi @ E
2mi warm up 6mi @E+ 3x :09 sprints 5mi @MP + Strength 1-2mi cool down