Marathon Program
Week 14 | Marathon Day 95
Tempo Intervals
Time: 55-70+ minutes.
Enjoy today’s tempo ladder of descending intervals. Focus on running each interval slightly faster than the previous one so that may mean saving a little in the tank in those first two longer intervals.
Start at 1/2 marathon pace and focus on building to 10km pace or a little faster!
Choose A Training Week
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- 5
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- 11
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- 14
- 15
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1
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
8
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
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
Run this descending ladder:
15 minutes, 12 minutes, 9 minutes, 6 minutes, 3 minutes.
Rest 90″ to 2 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
Tempo Race Pace Specificity
1 mile run EZ
4 mile run (Target: Marathon Pace), 4 min Active Recovery
3 mile run (Target: Marathon Pace), 2 min Active Recovery
1 mile run (Target: Marathon Pace), 1 min Active Recovery
1 mile run EZMiles: 10
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***