Marathon Program

Week 15 | Marathon Day 102

Tempo Intervals

Time: 55-70+ minutes.

Tempo Intervals

Week 3 of tempo is going to be a BIG workout 🙂 This will also be your (sniff, sniff) last hard tempo workout of the program too. These longer intervals will require as much mental focus as physical stamina to execute well. Rest assured that you’ll use these same skill sets out on the race course so the pain and suffering will be worth it! So come ready to throw down and think back about all that you’ve accomplished :)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.

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

    NOTE: Perfect to do on a track!

  • Run

    Tempo run 2 x 23 minute intervals. Rest 3 minutes 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

    8 mile Moderate effort run. Stay under control from mile 1 to mile 8. Smooth.

    Total: 8 miles

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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