2024-2025 WINTER MARATHON TRAINING: WEEK 4 (JAN 13-19) Track Workout: You are running repetitions of 400m at Mile pace. These should be fast but not all-out. You should run even or negative splits. Tempo Workout: You are running four reps of 1 mile at your tempo pace. This will be one of your last easy tempo workouts before things get serious. Do your best to run even splits. 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
9 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
4 mi @ E
3 mi @ E + Strength
Rest
9 mi @ LR
Rest
3 mi @ E
Rest or Strength
1mi warm up 6x 400m, @1mi Rest: 2:15-2:45 1mi cool down
3 mi @ E + Strength
Rest
9 mi @ LR
Rest
4 mi @ E
5 mi @ E + Strength
1-2mi warm up 8x 400m, @1mi Rest: 2:15-2:45 1-2mi cool down
5 mi @ E + Strength
Rest
11 mi @ LR
Rest
2mi warm up 4x 1mi @TP Rest: 1:30 2mi cool down
6mi @E+ 5x :05 sprints + Strength
2mi warm up 10x 400m, @1mi Rest: 2:15-2:45 2mi cool down
6mi @E + Strength
6-7mi @ E
13mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED