2024-2025 WINTER MARATHON TRAINING: WEEK 17 (APR 14-20) Track Workout: Tempo pace is the pace you can hold for a 1 hour race. Because of this the 2:00 rest should be more then enough recovery time and make this an easy taper workout. Tempo Workout: Run 3 miles at tempo pace. You’re tempo pace has likely improved since the last time you ran this workout. You can speed up from before, but don’t go too crazy. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4 mi @ Run 4, Walk 1
Rest or Strength
6 mi @ Run 4, Walk 1
3 mi @ Run 2, Walk 1
Rest
8 mi @ Run 4, Walk 1
Rest
NOVICE I
4 mi @ E
Rest or Strength
6 mi @ E
3 mi @ E
Rest
8 mi @ LR
Rest
3 mi @ E
Rest
8 mi @ LR
Rest
1-2mi warm up 3-4x 1600m, @TP Rest: 2:00 1-2mi cool down
3 mi @ E
Rest
8 mi @ LR
Rest
2mi warm up 4x 1600m, @TP Rest: 2:00 2mi cool down
6mi @E
5mi @ E
10mi @LR Opt. Last 2mi @ T
Rest
NOVICE II
INTERMEDIATE
ADVANCED
4 mi @ E
4 mi @ E
Rest or Strength
5 mi @ E + Strength
2mi warm up 5mi @E+ 2x :11 sprints 3mi @TP + Strength 1-2mi cool down
1mi warm up 3x 1600m, @TP Rest: 2:00 1mi cool down