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Dr. Jason R. Karp December 28, 2011 TWEET COMMENTS 1

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.



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