Run It Off​

​A Food and Fitness Lifestyle
Running Specialty Group


Every race, no matter the distance, has its own high points and low points, victory days and injuries. Each week I will be posting the workouts I personally do in order to achieve my goals for my current marathon.​​​

​​​While I am continuing to  work on speed more than distance, trying to achieve my goal of a sub 20-min 5k (aka 6:26 average min/mile pace) I have realized that I real miss running distance races.

So I have decided to pick up my training routine for a marathon about half way into a program where I should be running a half marathon anyways (Week 9). I will still continue to run my speed workouts, but I am on the look out for a race that I can run sometime in the next two months!


Monday

Rest Day

(Yesterday's race really made me tired!)


Tuesday

4 miles

(probably going to be another race here, but we will see)

OR

3-5 x 1000m repeats with 200m recovery in between

(I try to hit every 200m mark within 45-47 seconds; meaning finishing the 1000m in under 4 min total)


Wednesday

8 miles


Thursday

4 miles

 

Friday
Rest


Saturday

8 miles

Marathon Race Pace (7:30 min/mile for me)


Sunday

17 miles

​Slow and steady 




Below is the entire training workout plan for your reference.


Disclaimer:

The above weights and speeds are suggestions; increase or decrease weight/speed to the level you are comfortable with.  More important than the weight you are using or the pace you are running at, is being able to complete the amount of repetitions and maintain proper form and safety during the exercises.  Weight should be comfortable but challenging during your first round, and will increase in difficulty as your muscles work and fatigue.  Speed should also be based on your own level of running.  Pushing your limits is key to improving yourself, but knowing your limitations and avoiding over stressing your muscles is of equal importance.

Don't forget to check out the Running Recaps section where I reflect on how each week of training went.  

I talk about the parts that went well, and the days that may have required a little more motivation.  

Stay tuned and good luck in your training!

In addition to the workouts, I will also be sharing different weight training tips that I have incorporated into my running routine.  I have found that to be one of the greatest ways to build up endurance while running.  

Weekly workouts