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!

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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

    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 EZ

    Miles: 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***

Videos