Workout Calendar
Marathon/Half Marathon Training Program
WEEKS 17 - 24: Use Late-Season Paces
Find what gels work for you and develop a fueling stategy
Mid-week Workout
Fartlek
6 x 2min
(rest = 2min at avg pace)
Weekend Workout
Peak Long Run.
18 miles with 10miles at uptempo average (20-30sec slower than Tempo 1)
OR
20 miles regular run
Total mileage for the run: 18-20
WEEK 17:
4 weeks out from race day
SEPT 7 - SEPT 13
Mid-week Workout
No Workout
Extra Recovery from the peak long run.
Weekend Workout
Negative Split Tempo
4miles - starting at Tempo 1 pace and then negative splitting by feel each mile
Total mileage for the run: 12-13
WEEK 18:
3 weeks out from race day
SEPT 14 - SEPT 20
Mid-week Workout
Threshold
7-8 x 800m @ Threshold 2 pace
(rest = 90sec)
Weekend Workout
Long Run with Fartlek
10miles with 4 x 1min pushes
*This is a tune-up run, you won't increase fitness at this point, just maintain and feel good.
Total mileage for the run: 10
WEEK 19:
2 weeks out from race day
SEPT 21 - SEPT 27
Tuesday Workout
Negative 800's
5x800m, start at Tempo 2 pace and work down to 10k pace. *This is another tune-up workout, don't strain any paces
(rest = full)
RACE DAY
ST GEORGE
MARATHON
WEEK 20:
1 weeks out from race day
SEPT 28 - OCT 4
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