2024-2025 WINTER MARATHON TRAINING: WEEK 8 (10-16) Track Workout: Yasso 800's are a race predictor workout. For example: If you are targeting a 4:10:00 marathon, your goal Yasso pace you’d be 4:10 per 800m. Tempo Workout: You are running 3 reps of 2 mile with 2:00 rest in between. Each individual rep might feel easy at first, but the volume of this workout will start to stack towards the end. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 2, Walk 1
Rest or Strength
6 mi @ Run 4, Walk 1
3 mi @ Run 2, Walk 1 + Strength
Rest
13 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
6 mi @ E
3 mi @ E + Strength
Rest
13 mi @ LR
Rest
4 mi @ E
Rest or Strength
1mi warm up 6-8 x 800m "Yasso Format" Rest: 2:00-3:00 1mi cool down
4 mi @ E + Strength
Rest
13 mi @ LR
Rest
6 mi @ E + Strength
1-2mi warm up 6-8 x 800m "Yasso Format" Rest: 2:00-3:00 1-2mi cool down
6 mi @ E + Strength
Rest
15 mi @ LR
Rest
2mi warm up 8 x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down
7mi @E + Strength
7-9mi @ E
17mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED
5 mi @ E
2mi warm up 3x 2mi @TP 6mi @E+ 4x :07 sprints Rest: 2:00 + Strength 1-2mi cool down