Marathon Program

Week 10 | Marathon Day 67

Tempo Day

Time: 40-60+ minutes.
Tempo running is back again. Consider this time each week developing that bigger running gear for longer periods of time…crucial for not only performing at a high level but for getting across that finish line with a smile 🙂

Pacing practice and awareness will help you further dial in your performance with these intervals, so don’t be afraid to run on a track, run with a garmin, or go old school by repeating a familiar course with distinct land marks!

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Workout

  • Warm up

    Yes breathing work continues! Before you take off…take 10 deep belly breaths to focus and mentally prepare for the task at hand.

    Run for 10 minutes slowly building pace from an easy to a moderate effort, while connecting your breathe with your stride rate. Can you breathe in through your nose, and out through your mouth. Can you breathe in and out with your mouth closed for the whole time?

    Run should be focused, tall, quick and light.

  • Get Moving

    Your favorite part of today’s 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 8 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 Strides

    4 miles at Easy-Moderate Pace (Target Pace: Half Marathon Pace)

    2 miles at Moderate-Hard Pace (Target Pace: 10k Pace)

    Rest 5-10 minutes

    5 Rounds 0:20 Hard Hill Run

    Rest as much as needed between each.

    Notes:

    • This should be done on the steepest hill you can find. You must, although, have the strength and turnover capacity to actually run up the hill! Don’t choose a hill that’s so steep you can’t actually run up it.

    • You should rest as much as needed to eliminate the any aerobic demands of the hill interval. The idea is to make this all about your muscles, not your lungs.

    Miles: 6-7

Cool down & Mobility

3 minutes easy run/walk cool down

3-4 minutes gut smashing on each side

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

Videos

  • Warmup

    1. Dynamic Warmup Series

    2. Pulling Drill

  • Mobility

    3.Gut Smashing

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