Marathon Program

Week 16 | Marathon Day 109

Tempo Intervals

Time: 20-40+ minutes.

Tempo Intervals

Week 4 of tempo is really a victory lap. You’ve come so far in these past few months…be sure to think about and enjoy it on today’s shorter, easier run. Remember you are tapering today to feel rested and ready for this weekend’s race (if you are racing). But you are also going shorter with less intensity to give your body the periodic rest it needs every few weeks to continue getting stronger and faster!

Start at 1/2 marathon pace and focus on building to 10km pace or a little faster!

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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 an ~ 1 mile warmup mentally preparing for the task at hand!

  • Get Moving

    You warmup is KEY for performance in today’s temp run. Include:

    1 round: 10-20 leg swings + hip circles

    1 round: 10-20 arm swings + arm circles

    8 x 100 meters: alternate 1 running drill of choice on the odds + running with good posture/cadence on the evens.

    4 x 100 meters: alternate acceleration on the odds + easy run/walk on the evens.

    NOTE: Perfect to do on a track!

  • Run

    Tempo run 5 x 1 minute intervals. 1 minute easy run/walk in between.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

    3-5 miles Easy

Cool down & Mobility

5 minutes easy running/walking cool down

2-3+ minutes of foot rolling per side.

***Run is not finished until after you’ve done your mobility***

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