2024-2025 WINTER MARATHON TRAINING: WEEK 5 (JAN 20-26) Track Workout: You are running repetitions of 400m at 5k pace, with short rest. Stay controlled in your first couple reps. You can work hard and push for negative splits in your final 2-4 reps. Tempo Workout: You are running 4 miles at tempo pace. Do you best to stay in control over the first mile and run even to slightly negative splits. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 2, Walk 1
Rest or Strength
5 mi @ Run 2, Walk 1
3 mi @ Run 2, Walk 1 + Strength
Rest
10 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
5 mi @ E
3 mi @ E + Strength
Rest
10 mi @ LR
Rest
3 mi @ E
Rest or Strength
1mi warm up 8-10x 400m, @5k Rest: 1:00-2:00 1mi cool down
3 mi @ E + Strength
Rest
10 mi @ LR
Rest
4 mi @ E
5 mi @ E + Strength
1-2mi warm up 12x 400m, @5k Rest: 1:15-2:00 1-2mi cool down
5 mi @ E + Strength
Rest
12 mi @ LR
Rest
2mi warm up 4mi @TP 2mi cool down
6mi @E+ 5x :05 sprints + Strength
2mi warm up 15x 400m, @5k Rest: 1:00-2:00 2mi cool down
6mi @E + Strength
7-8mi @ E
14mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED