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!
Choose A Training Week
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
1
Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
-
Core Work & Restoration Training Week 5 | Day 29
-
Posture, Breathing, & Armswing Drills Week 5 | Day 30
-
Single Arm & Leg Strength Training Week 5 | Day 31
-
Tempo Intervals Week 5 | Day 32
-
Rest Sleep & Standing Challenge Week 5 | Day 33
-
Distance Run Week 5 | Day 34
-
Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
-
Core Work & Restoration Training Week 6 | Day 36
-
Posture, Breathing, & Armswing Drills Week 6 | Day 37
-
Single Arm & Leg Strength Training Week 6 | Day 38
-
Tempo Intervals Week 6 | Day 39
-
Rest Sleep & Standing Challenge Week 6 | Day 40
-
Distance Run Week 6 | Day 41
-
Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
-
Core Work & Restoration Training Week 7 | Day 43
-
Posture, Breathing, & Armswing Drills Week 7 | Day 44
-
Single Arm & Leg Strength Training Week 7 | Day 45
-
Tempo Intervals Week 7 | Day 46
-
Rest Sleep & Standing Challenge Week 7 | Day 47
-
Distance Run Week 7 | Day 48
-
Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
-
Core Work & Restoration Training Week 8 | Day 50
-
Posture, Breathing, & Armswing Drills Week 8 | Day 51
-
Single Arm & Leg Strength Training Week 8 | Day 52
-
Tempo Intervals Week 8 | Day 53
-
Rest Sleep & Standing Challenge Week 8 | Day 54
-
Distance Run Week 8 | Day 55
-
Fun Run & Cross Training Day Week 8 | Day 56
9
Week 9
10
Week 10
11
Week 11
12
Week 12
13
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 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***