Bass Pro Training
Advanced Marathon Training Schedule
Week 1 fartlek - 3 minutes hard, 2 minutes easy, 2 minutes hard, 1 minute easy, 1 minute hard (hard = 5k race pace)
If pace is not specified = conversational
Strides - 20 seconds @ 5k pace, 40 seconds recovery
Tuesday workouts - goal is marathon goal pace minus 10%. If you are not familiar with track work - each lap is 400. So, if the workout is 800 repeats, take your goal pace minus 10% and divide by 2. If that equals 8 minute miles, do your 400's in 2 minutes, 800's in 4 minutes, 1200's in 6 minutes
Thursday workouts are key - treat them like a race
Practice hydration and nutrition on long runs
Monday workouts will be recovery - don't stress about pace. These runs will teach you how to run on fatigued legs.
Friday runs - finish final mile with strides 20 seconds hard, 40 seconds easy
Week 1 fartlek - 3 minutes hard, 2 minutes easy, 2 minutes hard, 1 minute easy, 1 minute hard (hard = 5k race pace)
If pace is not specified = conversational
Strides - 20 seconds @ 5k pace, 40 seconds recovery
Tuesday workouts - goal is marathon goal pace minus 10%. If you are not familiar with track work - each lap is 400. So, if the workout is 800 repeats, take your goal pace minus 10% and divide by 2. If that equals 8 minute miles, do your 400's in 2 minutes, 800's in 4 minutes, 1200's in 6 minutes
Thursday workouts are key - treat them like a race
Practice hydration and nutrition on long runs
Monday workouts will be recovery - don't stress about pace. These runs will teach you how to run on fatigued legs.
Friday runs - finish final mile with strides 20 seconds hard, 40 seconds easy
