2024-2025 WINTER MARATHON TRAINING: WEEK 7 (FEB 3-9) Track Workout: You are running 800m repeats at 5k pace. This is an intense pace for this length of interval. Do your best to keep your splits as close to even as possible. Tempo Workout: You are running 5 miles at Tempo pace. For most runners, your tempo pace will start to feel a little difficult in the final mile. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 2, Walk 1
Rest or Strength
6 mi @ Run 2, Walk 1
3 mi @ Run 2, Walk 1 + Strength
Rest
12 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
5 mi @ E
3 mi @ E + Strength
Rest
12 mi @ LR
Rest
4 mi @ E
Rest or Strength
1mi warm up 4x 800m, @5k Rest: 2:00-3:00 1mi cool down
3 mi @ E + Strength
Rest
12 mi @ LR
Rest
5 mi @ E
6 mi @ E + Strength
1-2mi warm up 5-6x 800m, @5k Rest: 2:00-3:00 1-2mi cool down
5 mi @ E + Strength
Rest
14 mi @ LR
Rest
2mi warm up 5mi @TP 2mi cool down
6mi @E+ 4x :07 sprints + Strength
2mi warm up 6x 800m, @5k Rest: 2:00-3:00 2mi cool down
7mi @E + Strength
7-9mi @ E
15mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED