2024-2025 WINTER MARATHON TRAINING: WEEK 15 (MAR 31-APR 6) Track Workout: You are running 1000m repeats, alternating between your tempo at 10k pace. The rest on these intervals is short, so don’t go too fast on your slower interval. Tempo Workout: Use this a race simulator. Practice your fueling strategy and lock on to your marathon pace. Volume on this workout is high and may require you to run slower throughout the week to recover. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
6 mi @ Run 4, Walk 1
Rest or Strength
9 mi @ Run 4, Walk 1
5 mi @ Run 2, Walk 1
Rest
20 mi @ Run 4, Walk 1
Rest
NOVICE I
6 mi @ E
Rest or Strength
9 mi @ E
5 mi @ E + Strength
Rest
20 mi @ LR
Rest
Rest or Strength
1mi warm up 5-6x 1000m, @alternating TP/10k Rest: 1:15-1:45 1mi cool down
6 mi @ E + Strength
Rest
20 mi @ LR
Rest
7 mi @ E + Strength
1-2mi warm up 6-8x 1000m, @alternating TP/10k Rest: 1:15-1:45 1-2mi cool down
7 mi @ E + Strength
Rest
20 mi @ LR
Rest
6mi @E+ 2x :11 sprints + Strength
2mi warm up 5-8x 1000m, @alternating TP/10k Rest: 1:15-1:45 2mi cool down
8mi @E + Strength
7-8mi @ E
20mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED
7 mi @ E
9 mi @ E
2mi warm up 10 mi @ MP 1-2mi cool down