Marathon Training Guide - Page 5
| CYCLE #4 | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Total Miles |
| Week 1 |
a.m.: 3 p.m.: 5 |
Intervals • 2 warm-up • 4 x 1000 meters @ vVO2max w/3:00 jog recovery • 2 warm-down |
a.m.: 4 p.m.: 5 |
7 |
Tempo Run • 2 warm-up • 6 miles @ 10 seconds per mile slower than LT pace • 2 warm-down |
Rest | 19 | 60 |
| Week 2 |
a.m.: 4 p.m.: 6 |
Intervals • 2 warm-up • 5 x 1000 meters @ vVO2max w/3:00 jog recovery • 2 warm-down |
a.m.: 4 p.m.: 7 |
8 |
Tempo Run • 2 warm-up • 6 miles @ 10 seconds per mile slower than LT pace • 2 warm-down |
Rest |
LT/LSD Combo Run • 4 easy + 3 @ LT pace + 4 easy + 3 @ LT pace |
60 |
| Week 3 |
a.m.: 3 p.m.: 5 |
Intervals • 2 warm-up • 3 x 1200 meters @ vVO2max w/3:30 jog recovery • 2 warm-down |
8 | 6 |
Tempo Run • 2 warm-up • 7 miles @ 10-15 seconds per mile slower than LT pace • 2 warm-down |
Rest | 20 | 60 |
| Week 4 | 4 | 6 |
Intervals • 2 warm-up • 3 x 1200 meters @ vVO2max w/3:30 jog recovery • 1 warm-down |
7 | 5 | Rest | 13 | 40 |
Dr. Jason R. Karp has a Ph.D. in exercise physiology, and is director and coach of REVO2LT Running Team, a freelance writer and competitive runner. He writes for numerous international running, coaching and fitness magazines. He has coached high-school and college cross country and track and field, and currently coaches athletes of all levels and consults with fitness professionals through RunCoachJason.com.
TR