Cassie W.
Marathon Training Weeks 3 & 4
Feb 24, 2009
I successfully completed the first two weeks of my marathon training program, so my coach gave me the next two weeks:Week 3:
Monday: 3 miles easy
Tuesday: 5 miles 85% effort
Wednesday: 3 miles easy
Thursday: 5 miles, with 8 x 30 second pick ups 5km pace, warm up/down for 1 mile each
Friday: 2 miles easy
Saturday: rest
Sunday: 12 miles easy
Week 4: Monday: 2 miles easy
Tuesday: 4 miles at 80% effort
Wednesday: 3 miles easy
Thursday: 6 miles with 10 x 30 second pick up at 5 km pace, 1 miles warm up/down
Friday: 3 miles easy
Saturday: rest
Sunday: 5 minutes running warm up 4 x 1 mile at 8:30 pace with 3 minutes recovery jog between mile repeats and 5 minutes warm down jog