Marathon Program
Week 7 | Marathon Day 46
Tempo Intervals
Time: 35-55 minutes.
Welcome to the world of tempo intervals. Run on either flat to rolling terrain, track, or treadmill these workouts will teach you how to hold faster speeds for longer periods of time. Newer runners will continue to learn exactly how to pace at 1/2 marathon, 10km, and 5km efforts using rate of perceived exertion (RPE). Advanced runners can use a heart rate monitor or GPS device to more finely tune their race pace for the next event!
Either way these intervals will push you to your next level of running ability & increase your confidence to set that new PR!
Choose A Training Week
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Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
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Core Work & Restoration Training Week 5 | Day 29
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Posture, Breathing, & Armswing Drills Week 5 | Day 30
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Single Arm & Leg Strength Training Week 5 | Day 31
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Tempo Intervals Week 5 | Day 32
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Rest Sleep & Standing Challenge Week 5 | Day 33
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Distance Run Week 5 | Day 34
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Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
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Core Work & Restoration Training Week 6 | Day 36
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Posture, Breathing, & Armswing Drills Week 6 | Day 37
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Single Arm & Leg Strength Training Week 6 | Day 38
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Tempo Intervals Week 6 | Day 39
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Rest Sleep & Standing Challenge Week 6 | Day 40
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Distance Run Week 6 | Day 41
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Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
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Core Work & Restoration Training Week 7 | Day 43
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Posture, Breathing, & Armswing Drills Week 7 | Day 44
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Single Arm & Leg Strength Training Week 7 | Day 45
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Tempo Intervals Week 7 | Day 46
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Rest Sleep & Standing Challenge Week 7 | Day 47
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Distance Run Week 7 | Day 48
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Fun Run & Cross Training Day Week 7 | Day 49
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Week 8
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Core Work & Restoration Training Week 8 | Day 50
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Posture, Breathing, & Armswing Drills Week 8 | Day 51
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Single Arm & Leg Strength Training Week 8 | Day 52
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Tempo Intervals Week 8 | Day 53
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Rest Sleep & Standing Challenge Week 8 | Day 54
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Distance Run Week 8 | Day 55
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Fun Run & Cross Training Day Week 8 | Day 56
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Week 9
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Week 10
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Week 11
12
Week 12
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Week 13
14
Week 14
15
Week 15
16
Workout
- Warm up
Start of run stand tall with your hand on your belly and the other on your chest.
Take 10 deep belly breaths.
Include a 10 minute building warmup connecting your breathing with your stride rate.
- Get Moving
You warmup is KEY for performance in today’s temp run. Include:
1 round: 10 knee to chest & walking lunges
1 round: 10 spiderman crawls & 10 mountain climbers
1 round: 10 downward dog pushups & 10 burpee/broad jumps.
- Run
Main set: run 5 x 6 minute tempo intervals at your 1/2 marathon to 10km race pace. Rest 90″ to 2 minutes. If you don’t know this target an RPE (Rate of Perceived Exertion at 7-8/10).
Pacing Note: your 30 minute time trial pace is close to your 10km race pace. Add 15-30″ per mile to find your ~1/2 marathon pace.
Note your distance, rate of perceived exertion (RPE), and heart rate if you have it. Treat this like a race, i.e. do not hold back!
Options: tempo runs can also be done on a track or a treadmill. Best to avoid stop signs and stop lights, and steeper hills in either direction.
- Advanced Run
Progression Run + Hill Intervals
45 minute progression run.
Run at easy pace for 30 minutes, then moderate-hard for remaining 15 minutes.
Rest 5-10 minutes.
Stay loose! Include things like leg swings, hip circles, air squats, etc.
6 rounds:
60 second hill interval. Rest 1-2 minutes in between.
• This will be substantially slower than your hill “sprints”
• Your focus should be on finding a maximum, sustainable pace for each rep. It is ok for you to slow from round to round, but not within a round.
• Use a “runnable” hill, nothing that’s over 5% incline.
• Options to: continue up the hill, slow jog back down to the start, or use a treadmill indoors.
Total: 7 miles
Cool down & Mobility
5 minutes easy running/walking cool down
2 minutes of calf & hamstring lacrosse ball smashing
***Run is not finished until after you’ve done your mobility***