​A Food and Fitness Lifestyle
Running Specialty Group

For those of you who will be continuing marathon training, below is a look ahead into my next marathon training program.  Since I became injured pretty badly during my last training session, I have stepped back from my 'advanced' level, to an 'intermediate' one. That means a little less miles, and my furtherest run will be 20 miles as opposed to 22 miles.

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.​​​

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!

Weekly workouts

​​This season I am working on speed more than distance, with a new goal of finally running a 5K in less than 20 minutes. That comes down to about a 6:26 average min/mile pace.  

So far, my personal record is 20:40. Below will be my weekly workouts that will help me shave over 12 seconds of per mile, as I train to achieve my sub 20 min goal.


Monday

3 miles

Comfortable pace (able to talk to a running partner)


Tuesday

1 mile warm up

8 x 400 meters

(Run 400 meters hard, then recover by jogging and/or walking 200 meters)

Pace: as if you were running just one mile

** I try to make it consistent throughout all 8 reps and hit my mark at  90 seconds**

1 mile cool down

Wednesday

Cross train

Light weights, high reps


Thursday

  45 min Tempo Run

A continuous 45 minutes of running, starting easy in the beginning (for the first 10 minutes), build up to your 10K pace (for the middle 25 minutes), then slow back down for the last 10 minutes.

 

Friday
Rest


Saturday

6 miles

Fast Pace; you should be out of breath and not able to talk to a running partner


Sunday

90 min Run

​Comfortable pace (able to talk to a running partner)


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.

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.