2024-2025 WINTER MARATHON TRAINING: WEEK 1 (DEC 23-29) Track Workout: To account for Holiday travel, we wanted to provide a workout that can be done anywhere. You will run 10 alternating intervals of :30 at mile race effort followed by 1:30 of easy running. This workout will provide a good mix of high velocity work to lay a strong base for leg strength, as well as a solid volume base to prepare for more challenging workouts.
RUN/WALK
NOVICE I
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi @Run 2, Walk 1
Rest or Strength
3mi @Run 2, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
6mi @Run 4, Walk 1
Rest
3mi @E
Rest or Strength
3mi @E
3mi @E +Strength
Rest
6mi @LR
Rest
3mi @E
1mi warm up 10x :30, @1mi Rest: 1:30 @E 1mi cool down
Rest or Strength
3mi @E+ Strength
Rest
6mi @LR
Rest
4mi @E
1-2mi warm up 10x :30, @1mi Rest: 1:30 @E 1-2mi cool down
Rest or Strength
3mi @E+ Strength
Rest
8mi @LR
Rest
6mi @E
2mi warm up 10x :30, @1mi Rest: 1:30 @E 2mi cool down
Rest or Strength
7mi @E+ Strength II
6mi
10mi
0-3mi @E