2024-2025 WINTER MARATHON TRAINING: WEEK 9 (FEB 17-23) Track Workout: This is a high volume workout of 400m reps with short rest at 10k pace. We are simulating a “tempo feel” at a much faster pace for most runners. Be wise, start slow to prevent a crashing and burning at the end of the workout. Tempo Workout: In this workout we will practice shifting gears within our tempo zone. This workout starts with a a mile at tempo pace, 3mi at marathon pace, then a final mile at tempo, with a short 1:30 rest in between sets. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3 mi @ Run 3, Walk 1
Rest or Strength
7 mi @ Run 3, Walk 1
4 mi @ Run 2, Walk 1 + Strength
Rest
10 mi @ Run 4, Walk 1
Rest
NOVICE I
3 mi @ E
Rest or Strength
7 mi @ E
4 mi @ E + Strength
Rest
10 mi @ LR
Rest
4 mi @ E
Rest or Strength
1mi warm up 12-14x 400m, @10k Rest: :45-1:30 1mi cool down
4 mi @ E + Strength
Rest
10 mi @ LR
Rest
6 mi @ E + Strength
1-2mi warm up 16x 400m, @10k Rest: :45-1:30 1-2mi cool down
6 mi @ E + Strength
Rest
13 mi @ LR
Rest
2mi warm up 18x 400m, @10k Rest: :45-1:30 2mi cool down
7mi @E + Strength
6-9mi @ E
14mi @LR Opt. Last 3mi @ MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED
4 mi @ E
2mi warm up 1mi @TP+ 3mi @MP+ 6mi @E+ 4x :07 sprints 1mi @TP + Strength Rest: 1:30r 1-2mi cool down