Marathon Training Week 5

This is week five of training. After this week, race day will be 11 weeks away. This week you’ll have two easy runs, two days of rest, a goal-marathon-pace run, and one day on hills. Your long run will be 16 miles.

This week you’ll try strides. Adding strides to any easy run activates fast-twitch muscle fibers, improves coordination and leg turnover, and preps the body for speed. On Thursday you’ll have your first marathon-pace run. Throughout the program, these runs will give you a chance to practice the speed you’re hoping to hit in the race.

Sunday:  Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Tuesday:  7 Miles Hills (no planned pace)
Wednesday:  Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday:  4 Miles Easy (pace 9:58)
Saturday:  16 Miles LSD  (pace 10:04-11:04)