2024-2025 WINTER MARATHON TRAINING: WEEK 16 (APR 7-14) Track Workout: As the reps get shorter, your pace should gradually pick up. Novice and Intermediate groups should stop before reaching the end of the ladder to avoid racking up too much quality volume during a taper.
Tempo Workout: This workout is meant to maintain fitness as we head into taper and practice pace shifting one last time. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4 mi @ Run 4, Walk 1
Rest or Strength
8 mi @ Run 4, Walk 1
4 mi @ Run 2, Walk 1
Rest
12 mi @ Run 4, Walk 1
Rest
NOVICE I
4 mi @ E
Rest or Strength
8 mi @ E
4 mi @ E + Strength
Rest
12 mi @ LR
Rest
Rest or Strength
1mi warm up 1600m, 1200m, 1000m, 800m, @TP-1mi Rest: 2:00 1mi cool down
4 mi @ E + Strength
Rest
12 mi @ LR
Rest
6 mi @ E + Strength
1-2mi warm up 1600m, 1200m, 1000m, 800m, 600m, @TP-1mi Rest: 2:00 1-2mi cool down
4 mi @ E + Strength
Rest
12 mi @ LR
Rest
2mi warm up 1600m, 1200m, 1000m, 800m, 6mi @E+ 2x :11 sprints 600m, 400m, 200m, @TP-1mi + Strength Rest: 2:00 2mi cool down
6-7mi @E + Strength
6-7mi @ E
13mi @LR Opt. Last 3mi @ MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED
4 mi @ E
5 mi @ E
2mi warm up 3mi @MP + 2mi @TP Rest: 2:00 1-2mi cool down