2024-2025 WINTER MARATHON TRAINING: WEEK 6 (JAN 26-FEB 2) Track Workout: You’re running 600's at 5k pace. For this distance, 5k pace should start to feel pretty challenging. You have plenty of rest between reps to handle the fast intervals. Tempo Workout: You are running 4 miles at tempo pace, followed by 1:30 rest. After the rest you’ll run 1 mile at 10k pace which should feel comfortably fast throughout the interval but hard towards the end. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 2, Walk 1
Rest or Strength
5 mi @ Run 4, Walk 1
3 mi @ Run 2, Walk 1 + Strength
Rest
7 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
5 mi @ E
3 mi @ E + Strength
Rest
7 mi @ LR
Rest
3 mi @ E
Rest or Strength
1mi warm up 5-6x 600m, @5k Rest: 1:30-2:30 1mi cool down
3 mi @ E + Strength
Rest
7 mi @ LR
Rest
6 mi @ E + Strength
1-2mi warm up 6-8x 600m, @5k Rest: 1:30-2:30 1-2mi cool down
4 mi @ E + Strength
Rest
10 mi @ LR
Rest
2mi warm up 8x 600m, @5k Rest: 1:30-2:30 2mi cool down
5-6mi @E + Strength
6-8mi @ E
12mi @LR Opt. Last 3mi @ MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED
4 mi @ E
2mi warm up 4mi @TP+ 1mi @10k 6mi @E+ 5x :05 sprints Rest: 1:30 + Strength 2mi cool down