2024-2025 WINTER MARATHON TRAINING: WEEK 3 (JAN 6-12) Track Workout: You are running 200's at mile pace, with 1:00 rest between reps and 800m jog rest between sets. These should be fast but not all-out. You should run even or negative splits. Tempo Workout: You are running 3 miles at tempo pace. These miles should be comfortably smooth. If you’re still working into shape, your tempo pace may feel a little harder then expected towards the end. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 2, Walk 1
Rest or Strength
4 mi @ Run 2, Walk 1
3 mi @ Run 2, Walk 1 + Strength
Rest
5 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
4 mi @ E
3 mi @ E + Strength
Rest
5 mi @ LR
Rest
3 mi @ E
Rest or Strength
1mi warm up 2-3x 4x 200m, @1mi Rest: rep- 1:00; set- 800m @E 1mi cool down
3 mi @ E + Strength
Rest
5 mi @ LR
Rest
5 mi @ E + Strength
1-2mi warm up 3x 4x 200m, @1mi Rest: rep- 1:00; set- 800m @E 1-2mi cool down
3 mi @ E + Strength
Rest
7 mi @ LR
Rest
2mi warm up 6mi @E+ 6x :03 sprints 4x 4x 200m, @1mi + Strength Rest: rep- 1:00; set- 800m @E 2mi cool down
5mi @E + Strength
5-7mi @ E
9mi @LR Optional Last 3mi @ MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED
4 mi @ E
2mi warm up 3mi @TP 2mi cool down