Workouts» Los Angeles Marathon: Phase 1

Los Angeles Marathon: Phase 1

Plan overview

Weeks: 18

Distance: 36.4 km/week

Workouts: 70

Total distance: 654.9 km

Zone distribution

Z1: 7.3 km

Z2: 59.7 km

Z3: 200.4 km

Z4: 358.7 km

Z5: 28.8 km

Z6: 0 km

1%
9%
31%
55%
4%
0%


Select a week or scroll down to view all workouts.

Los Angeles Marathon: Phase 1 »

Week 1

Week 1

Workouts: 2

Total distance: 12 km

Average workout:

Distance 6 km

Zone distribution

Z1: 11m

Z2: 23m

Z3: 43m

Z4: 2h 3m

Z5: -

Z6: -

5%
12%
22%
61%
0%
0%

Los Angeles Marathon: Phase 1» Week 1 »

1. Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 102% of HM pace
800 m @ 103% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 102% of HM pace13min 20sec @ 103% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4157 m

Z5: 0 m

Z6: 0 m

3%
9%
9%
80%
0%
0%

Tempo runs are used to help get us comfortable with pushing our pace. In these runs we'll be spending time slightly above our race pace.

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Los Angeles Marathon: Phase 1» Week 1 »

2. Getting some distance

1600 m from 50 to 90% of HM pace
1600 m @ 94% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
400 m from 85 to 65% of HM pace
26min 40sec from 50 to 90% of HM pace26min 40sec @ 94% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 510 m

Z2: 958 m

Z3: 2132 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

8%
14%
31%
47%
0%
0%

Before we get into the meat of the plan, lets's get an easy 5k under our belts.

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Los Angeles Marathon: Phase 1 »

Week 2

Week 2

Workouts: 4

Total distance: 23.4 km

Average workout:

Distance 5.9 km

Zone distribution

Z1: 7m

Z2: 49m

Z3: 2h 2m

Z4: 3h 13m

Z5: 20m

Z6: -

2%
12%
31%
49%
5%
0%

Los Angeles Marathon: Phase 1» Week 2 »

1. Interval day

800 m from 70 to 85% of HM pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 85% of HM pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3108 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
17%
60%
0%
23%
0%

Time for some speed work! You will be doing some 400 meter or 1/4 mile intervals above your threshold pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

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Los Angeles Marathon: Phase 1» Week 2 »

2. 5k day

800 m from 70 to 100% of HM pace
5000 m @ 103% of 10k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 10k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 5157 m

Z5: 0 m

Z6: 0 m

6%
4%
6%
83%
0%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half-marathon and marathon pace.

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Los Angeles Marathon: Phase 1» Week 2 »

3. The Long Run (5mi)

800 m from 75 to 90% of HM pace
800 m @ 93% of HM pace
3200 m @ 95% of HM pace
3200 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 93% of HM pace53min 20sec @ 95% of HM pace53min 20sec @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 1375 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

0%
7%
16%
76%
0%
0%

Time for your first big day of around 5 miles. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 2 »

4. Easy Miles

800 m from 70 to 80% of HM pace
2400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace40min @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 2456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
32%
68%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 3

Week 3

Workouts: 4

Total distance: 28.4 km

Average workout:

Distance 7.1 km

Zone distribution

Z1: 2m

Z2: 1h 3m

Z3: 2h 22m

Z4: 4h

Z5: 27m

Z6: -

1%
13%
30%
51%
6%
0%

Los Angeles Marathon: Phase 1» Week 3 »

1. Interval day

800 m from 70 to 85% of HM pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 85% of HM pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3908 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

0%
14%
61%
0%
25%
0%

Time for some speed work! You will be doing some 400 meter or 1/4 mile intervals above your threshold pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 3 »

2. Progressive Tempo

800 m from 70 to 90% of HM pace
1600 m @ 103% of HM pace
1600 m @ 104% of HM pace
1600 m @ 105% of HM pace
800 m @ 106% of HM pace
400 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 103% of HM pace26min 40sec @ 104% of HM pace26min 40sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 570 m

Z3: 484 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

2%
8%
6%
84%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 3 »

3. The Long Run (6mi)

1600 m from 70 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
4800 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace1hr 20min @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 855 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
11%
9%
80%
0%
0%

Bumping up the milage a bit. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 3 »

4. Easy Miles

800 m from 70 to 80% of HM pace
3200 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace53min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 4.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 3256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
26%
74%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 4

Week 4

Workouts: 4

Total distance: 30.8 km

Average workout:

Distance 7.7 km

Zone distribution

Z1: 4m

Z2: 57m

Z3: 2h 23m

Z4: 4h 29m

Z5: 40m

Z6: -

1%
11%
28%
52%
8%
0%

Los Angeles Marathon: Phase 1» Week 4 »

1. Interval day

800 m from 70 to 90% of HM pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 84% of 5k pace
400 m @ 106% of 5k pace
400 m @ 83% of 5k pace
400 m @ 106% of 5k pace
400 m @ 82% of 5k pace
400 m @ 106% of 5k pace
400 m @ 81% of 5k pace
400 m @ 107% of 5k pace
400 m @ 80% of 5k pace
400 m @ 108% of 5k pace
400 m @ 75% of 5k pace
400 m from 70 to 60% of HM pace
13min 20sec from 70 to 90% of HM pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 84% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 83% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 82% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 81% of 5k pace6min 40sec @ 107% of 5k pace6min 40sec @ 80% of 5k pace6min 40sec @ 108% of 5k pace6min 40sec @ 75% of 5k pace6min 40sec from 70 to 60% of HM pace
Workout overview

Distance: 6.4 km

Zone distribution

Z1: 110 m

Z2: 669 m

Z3: 3221 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

2%
10%
50%
0%
38%
0%

Short bursts today. 6 x 400m intervals well above your 5k pace, with much less rest than before. You'll feel these tomorrow.

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Los Angeles Marathon: Phase 1» Week 4 »

2. Progressive Tempo (4mi)

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% of HM pace
3200 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 103% of HM pace53min 20sec @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 4 »

3. The Long Run (7mi)

1600 m from 70 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
6400 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace1hr 46min 40sec @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 855 m

Z4: 9600 m

Z5: 0 m

Z6: 0 m

0%
10%
7%
83%
0%
0%

Even more distance today. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 4 »

4. Easy Miles

800 m from 70 to 80% of HM pace
4000 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 6min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1 »

Week 5

Week 5

Workouts: 4

Total distance: 32.2 km

Average workout:

Distance 8.1 km

Zone distribution

Z1: 9m

Z2: 50m

Z3: 2h 45m

Z4: 4h 46m

Z5: 27m

Z6: -

2%
9%
31%
53%
5%
0%

Los Angeles Marathon: Phase 1» Week 5 »

1. Easy Speed Work

400 m from 70 to 90% of HM pace
1600 m @ 95% of HM pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m from 70 to 60% of HM pace
6min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 70 to 60% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 110 m

Z2: 480 m

Z3: 3010 m

Z4: 1600 m

Z5: 1600 m

Z6: 0 m

2%
7%
44%
24%
24%
0%

Time for some speed work! You will be doing some 400 meter or 1/4 mile intervals above your threshold pace, with a longer rest period in between. Easy going this week.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 5 »

2. 5k day

800 m from 70 to 100% of HM pace
5000 m @ 103% of 10k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 10k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 5157 m

Z5: 0 m

Z6: 0 m

6%
4%
6%
83%
0%
0%

Here we go - full on 5k as fast as you can go. This run will put you to the test and allow us to estimate your future half-marathon and marathon pace.

✓ Available in Zwift View workout More workouts like this

Back to top
Los Angeles Marathon: Phase 1» Week 5 »

3. The Long Run (8mi)

1600 m from 70 to 90% of HM pace
800 m @ 94% of HM pace
800 m @ 95% of HM pace
2400 m @ 97% of HM pace
2400 m @ 96% of HM pace
3200 m @ 97% of HM pace
1600 m @ 98% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 70 to 90% of HM pace13min 20sec @ 94% of HM pace13min 20sec @ 95% of HM pace40min @ 97% of HM pace40min @ 96% of HM pace53min 20sec @ 97% of HM pace26min 40sec @ 98% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 1655 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
9%
13%
79%
0%
0%

This will be your longest run for a while. Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 5 »

4. Easy Miles

800 m from 70 to 80% of HM pace
4800 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 20min @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4856 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
19%
81%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
Los Angeles Marathon: Phase 1 »

Week 6

Week 6

Workouts: 4

Total distance: 32.4 km

Average workout:

Distance 8.1 km

Zone distribution

Z1: 2m

Z2: 52m

Z3: 2h 56m

Z4: 4h 29m

Z5: 40m

Z6: -

0%
10%
33%
50%
7%
0%

Los Angeles Marathon: Phase 1» Week 6 »

1. Interval day

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m @ 107% of 10k pace
400 m @ 85% of 10k pace
400 m @ 108% of 10k pace
400 m @ 85% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace6min 40sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 107% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 108% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.2 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

0%
11%
56%
0%
33%
0%

Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 6 »

2. Tempo

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% of HM pace
4800 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 103% of HM pace1hr 20min @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
Los Angeles Marathon: Phase 1» Week 6 »

3. The Long Run (6mi)

1600 m from 75 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
4800 m @ 97% of HM pace
400 m from 85 to 65% of HM pace
26min 40sec from 75 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace1hr 20min @ 97% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
8%
12%
80%
0%
0%

Bumping up the milage a bit. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
Los Angeles Marathon: Phase 1» Week 6 »

4. Easy Miles

800 m from 70 to 80% of HM pace
4800 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 20min @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4856 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
19%
81%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
Los Angeles Marathon: Phase 1 »

Week 7

Week 7

Workouts: 4

Total distance: 34.4 km

Average workout:

Distance 8.6 km

Zone distribution

Z1: 2m

Z2: 55m

Z3: 3h 3m

Z4: 5h 7m

Z5: 27m

Z6: -

0%
10%
32%
53%
5%
0%

Los Angeles Marathon: Phase 1» Week 7 »

1. Progressive Speed

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 85% of 10k pace
400 m @ 102% of 10k pace
400 m @ 85% of 10k pace
400 m @ 104% of 10k pace
400 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m @ 108% of 10k pace
400 m @ 85% of 10k pace
400 m @ 110% of 10k pace
400 m @ 85% of 10k pace
400 m @ 112% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace6min 40sec @ 85% of 10k pace6min 40sec @ 102% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 104% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 108% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 110% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 112% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 3635 m

Z4: 800 m

Z5: 1600 m

Z6: 0 m

0%
11%
53%
12%
24%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 7 »

2. Progressive Tempo

800 m from 70 to 90% of HM pace
1600 m @ 103% of HM pace
1600 m @ 104% of HM pace
1600 m @ 105% of HM pace
800 m @ 106% of HM pace
400 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 103% of HM pace26min 40sec @ 104% of HM pace26min 40sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 570 m

Z3: 484 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

2%
8%
6%
84%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

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Los Angeles Marathon: Phase 1» Week 7 »

3. The Long Run (8mi)

1600 m from 75 to 92% of HM pace
800 m @ 95% of HM pace
800 m @ 96% of HM pace
9600 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 75 to 92% of HM pace13min 20sec @ 95% of HM pace13min 20sec @ 96% of HM pace2hr 40min @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 808 m

Z3: 1192 m

Z4: 11200 m

Z5: 0 m

Z6: 0 m

0%
6%
9%
85%
0%
0%

Todays run is almost 2/3rds of a half marathon. Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 7 »

4. Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 8

Week 8

Workouts: 4

Total distance: 33 km

Average workout:

Distance 8.3 km

Zone distribution

Z1: 7m

Z2: 47m

Z3: 3h 31m

Z4: 4h 13m

Z5: 33m

Z6: -

1%
9%
38%
46%
6%
0%

Los Angeles Marathon: Phase 1» Week 8 »

1. Interval day

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 5635 m

Z4: 0 m

Z5: 2000 m

Z6: 0 m

0%
9%
67%
0%
24%
0%

Time for some speed work! You will be doing some 400 meter or 1/4 mile intervals above your threshold pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

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Los Angeles Marathon: Phase 1» Week 8 »

2. 5k day

800 m from 70 to 100% of HM pace
5000 m @ 103% of 10k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 10k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 5157 m

Z5: 0 m

Z6: 0 m

6%
4%
6%
83%
0%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half-marathon and marathon pace.

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Los Angeles Marathon: Phase 1» Week 8 »

3. The Long Run (7mi)

1200 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1200 m @ 96% of HM pace
8000 m @ 97% of HM pace
400 m from 85 to 65% of HM pace
20min from 75 to 90% of HM pace13min 20sec @ 95% of HM pace20min @ 96% of HM pace2hr 13min 20sec @ 97% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 648 m

Z3: 952 m

Z4: 10000 m

Z5: 0 m

Z6: 0 m

0%
6%
8%
86%
0%
0%

Quarter marathon! Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 8 »

4. Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 9

Week 9

Workouts: 4

Total distance: 40 km

Average workout:

Distance 10 km

Zone distribution

Z1: 2m

Z2: 46m

Z3: 2h 55m

Z4: 6h 43m

Z5: 40m

Z6: -

0%
7%
26%
60%
6%
0%

Los Angeles Marathon: Phase 1» Week 9 »

1. Interval day

400 m from 70 to 90% of HM pace
2000 m @ 85% of 10k pace
1600 m @ 102% of 10k pace
400 m @ 80% of 10k pace
1200 m @ 105% of 10k pace
400 m @ 80% of 10k pace
800 m @ 108% of 10k pace
400 m @ 80% of 10k pace
400 m @ 110% of 10k pace
400 m @ 80% of 10k pace
400 m from 80 to 65% of HM pace
6min 40sec from 70 to 90% of HM pace33min 20sec @ 85% of 10k pace26min 40sec @ 102% of 10k pace6min 40sec @ 80% of 10k pace20min @ 105% of 10k pace6min 40sec @ 80% of 10k pace13min 20sec @ 108% of 10k pace6min 40sec @ 80% of 10k pace6min 40sec @ 110% of 10k pace6min 40sec @ 80% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 576 m

Z3: 3824 m

Z4: 1600 m

Z5: 2400 m

Z6: 0 m

0%
7%
46%
19%
29%
0%

Changing it up a bit. Up and down, through the gears.

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Los Angeles Marathon: Phase 1» Week 9 »

2. Tempo

800 m from 70 to 100% of HM pace
2400 m @ 101% of HM pace
1600 m @ 103% of HM pace
4800 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace40min @ 101% of HM pace26min 40sec @ 103% of HM pace1hr 20min @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8957 m

Z5: 0 m

Z6: 0 m

1%
4%
5%
90%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

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Los Angeles Marathon: Phase 1» Week 9 »

3. The Long Run (9mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
9600 m @ 97% of HM pace
800 m @ 98% of HM pace
800 m @ 99% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace2hr 40min @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 99% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 14.8 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 13600 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
92%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 9 »

4. Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 10

Week 10

Workouts: 4

Total distance: 40.8 km

Average workout:

Distance 10.2 km

Zone distribution

Z1: 2m

Z2: 50m

Z3: 3h 12m

Z4: 6h 43m

Z5: 33m

Z6: -

0%
7%
28%
59%
5%
0%

Los Angeles Marathon: Phase 1» Week 10 »

1. Interval day

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 85% of 10k pace
400 m @ 102% of 10k pace
400 m @ 85% of 10k pace
400 m @ 104% of 10k pace
400 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m @ 108% of 10k pace
400 m @ 85% of 10k pace
400 m @ 110% of 10k pace
400 m @ 85% of 10k pace
400 m @ 111% of 10k pace
400 m @ 85% of 10k pace
400 m @ 112% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace6min 40sec @ 85% of 10k pace6min 40sec @ 102% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 104% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 108% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 110% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 111% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 112% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 800 m

Z5: 2000 m

Z6: 0 m

0%
10%
53%
11%
26%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

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Los Angeles Marathon: Phase 1» Week 10 »

2. Tempo (3mi)

800 m from 70 to 100% of HM pace
2400 m @ 101% of HM pace
2400 m @ 103% of HM pace
3200 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace40min @ 101% of HM pace40min @ 103% of HM pace53min 20sec @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

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Los Angeles Marathon: Phase 1» Week 10 »

3. The Long Run (10mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
800 m @ 98% of HM pace
800 m @ 99% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 99% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 10 »

4. Easy Miles

800 m from 70 to 80% of HM pace
6400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 46min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 6456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
15%
85%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1 »

Week 11

Week 11

Workouts: 4

Total distance: 42.8 km

Average workout:

Distance 10.7 km

Zone distribution

Z1: 2m

Z2: 50m

Z3: 3h 12m

Z4: 7h 43m

Z5: 7m

Z6: -

0%
7%
27%
65%
1%
0%

Los Angeles Marathon: Phase 1» Week 11 »

1. Mild Speed Work

800 m from 70 to 90% of HM pace
1200 m @ 90% of HM pace
400 m @ 85% of 10k pace
800 m @ 104% of 10k pace
400 m @ 83% of 10k pace
800 m @ 104% of 10k pace
400 m @ 83% of 10k pace
800 m @ 104% of 10k pace
400 m @ 83% of 10k pace
800 m @ 104% of 10k pace
400 m @ 83% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace20min @ 90% of HM pace6min 40sec @ 85% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 83% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 83% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 83% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 83% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 3200 m

Z5: 400 m

Z6: 0 m

0%
9%
48%
38%
5%
0%

Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.

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Los Angeles Marathon: Phase 1» Week 11 »

2. Progressive Tempo

800 m from 70 to 100% of HM pace
2000 m @ 103% of HM pace
2000 m @ 104% of HM pace
2000 m @ 105% of HM pace
800 m @ 106% of HM pace
400 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace33min 20sec @ 103% of HM pace33min 20sec @ 104% of HM pace33min 20sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 8.8 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 7757 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
88%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 11 »

3. The Long Run (11mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
3200 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace53min 20sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 16800 m

Z5: 0 m

Z6: 0 m

0%
3%
3%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 11 »

4. Easy Miles

800 m from 70 to 80% of HM pace
6400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 46min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 6456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
15%
85%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1 »

Week 12

Week 12

Workouts: 4

Total distance: 39 km

Average workout:

Distance 9.8 km

Zone distribution

Z1: 7m

Z2: 46m

Z3: 3h 11m

Z4: 6h 19m

Z5: 27m

Z6: -

1%
7%
29%
58%
4%
0%

Los Angeles Marathon: Phase 1» Week 12 »

1. Mild Speed Work

800 m from 70 to 90% of HM pace
1200 m @ 92% of HM pace
400 m @ 85% of 10k pace
800 m @ 104% of 10k pace
400 m @ 80% of 10k pace
800 m @ 104% of 10k pace
400 m @ 80% of 10k pace
800 m @ 104% of 10k pace
400 m @ 80% of 10k pace
800 m @ 105% of 10k pace
400 m @ 80% of 10k pace
800 m @ 106% of 10k pace
400 m @ 80% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace20min @ 92% of HM pace6min 40sec @ 85% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 80% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 80% of 10k pace13min 20sec @ 104% of 10k pace6min 40sec @ 80% of 10k pace13min 20sec @ 105% of 10k pace6min 40sec @ 80% of 10k pace13min 20sec @ 106% of 10k pace6min 40sec @ 80% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 2400 m

Z5: 1600 m

Z6: 0 m

0%
9%
46%
27%
18%
0%

Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 12 »

2. 5k Test

800 m from 70 to 100% of HM pace
5000 m @ 103% of 10k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 10k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 5157 m

Z5: 0 m

Z6: 0 m

6%
4%
6%
83%
0%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half-marathon and marathon pace.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 12 »

3. The Long Run (10mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
11200 m @ 97% of HM pace
2400 m @ 100% of HM pace
800 m @ 101% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace3hr 6min 40sec @ 97% of HM pace40min @ 100% of HM pace13min 20sec @ 101% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 12 »

4. Easy Miles

800 m from 70 to 80% of HM pace
6400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 46min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 6456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
15%
85%
0%
0%
0%

Optional easy "active recovery" miles to help build a base. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1 »

Week 13

Week 13

Workouts: 4

Total distance: 47.6 km

Average workout:

Distance 11.9 km

Zone distribution

Z1: 16m

Z2: 46m

Z3: 3h 35m

Z4: 8h 3m

Z5: 33m

Z6: -

2%
6%
27%
61%
4%
0%

Los Angeles Marathon: Phase 1» Week 13 »

1. Tough Speed Work

400 m from 70 to 90% of HM pace
3200 m @ 90% of HM pace
1200 m @ 103% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1200 m @ 104% of 10k pace
200 m Walk
600 m @ 80% of 10k pace
1200 m @ 105% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
800 m @ 106% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m from 80 to 65% of HM pace
6min 40sec from 70 to 90% of HM pace53min 20sec @ 90% of HM pace20min @ 103% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace20min @ 104% of 10k pace3min 20sec Walk10min @ 80% of 10k pace20min @ 105% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace13min 20sec @ 106% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 10.4 km

Zone distribution

Z1: 800 m

Z2: 576 m

Z3: 4624 m

Z4: 2400 m

Z5: 2000 m

Z6: 0 m

8%
6%
44%
23%
19%
0%

Changing it up a bit. Up and down, through the gears.

✓ Available in Zwift View workout More workouts like this

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Los Angeles Marathon: Phase 1» Week 13 »

2. Fast Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 100% of HM pace
1600 m @ 104% of HM pace
1600 m @ 105% of HM pace
1600 m @ 106% of HM pace
800 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m @ 109% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 100% of HM pace26min 40sec @ 104% of HM pace26min 40sec @ 105% of HM pace26min 40sec @ 106% of HM pace13min 20sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec @ 109% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

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Los Angeles Marathon: Phase 1» Week 13 »

3. The Long Run (12mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
3200 m @ 100% of HM pace
1600 m @ 101% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace53min 20sec @ 100% of HM pace26min 40sec @ 101% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 19.6 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 18400 m

Z5: 0 m

Z6: 0 m

0%
3%
3%
94%
0%
0%

Goal here is to run the whole thing without stopping or walking. Reduce pace if necessary.

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Los Angeles Marathon: Phase 1» Week 13 »

4. Easy Miles

800 m from 70 to 80% of HM pace
7200 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace2hr @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 7256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
14%
86%
0%
0%
0%

Optional easy "active recovery" miles to help build a base. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 14

Week 14

Workouts: 4

Total distance: 45.2 km

Average workout:

Distance 11.3 km

Zone distribution

Z1: 19m

Z2: 50m

Z3: 3h 2m

Z4: 8h 3m

Z5: 20m

Z6: -

3%
7%
24%
64%
3%
0%

Los Angeles Marathon: Phase 1» Week 14 »

1. 3x1600 + 3x400

800 m from 70 to 90% of HM pace
800 m @ 93% of HM pace
400 m @ 85% of 10k pace
1600 m @ 103% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1600 m @ 103% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1600 m @ 103% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m @ 108% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m @ 110% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m @ 112% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 93% of HM pace6min 40sec @ 85% of 10k pace26min 40sec @ 103% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace26min 40sec @ 103% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace26min 40sec @ 103% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace6min 40sec @ 108% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace6min 40sec @ 110% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace6min 40sec @ 112% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 10.4 km

Zone distribution

Z1: 1000 m

Z2: 765 m

Z3: 2635 m

Z4: 4800 m

Z5: 1200 m

Z6: 0 m

10%
7%
25%
46%
12%
0%

A few hard mile long efforts, plus a few sprints

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Los Angeles Marathon: Phase 1» Week 14 »

2. Fast Tempo Run

800 m from 70 to 100% of HM pace
1200 m @ 104% of HM pace
1200 m @ 105% of HM pace
800 m @ 106% of HM pace
800 m @ 107% of HM pace
4800 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace20min @ 104% of HM pace20min @ 105% of HM pace13min 20sec @ 106% of HM pace13min 20sec @ 107% of HM pace1hr 20min @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8957 m

Z5: 0 m

Z6: 0 m

1%
4%
5%
90%
0%
0%

Tempo runs are above half marathon pace work to get you comfortable at speed.

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Los Angeles Marathon: Phase 1» Week 14 »

3. The Long Run (10mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
800 m @ 96% of HM pace
12000 m @ 97% of HM pace
800 m @ 98% of HM pace
800 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace13min 20sec @ 96% of HM pace3hr 20min @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 14 »

4. Easy Miles

800 m from 70 to 80% of HM pace
7200 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace2hr @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 7256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
14%
86%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 15

Week 15

Workouts: 4

Total distance: 45.2 km

Average workout:

Distance 11.3 km

Zone distribution

Z1: 12m

Z2: 50m

Z3: 2h 55m

Z4: 7h 49m

Z5: 47m

Z6: -

2%
7%
23%
62%
6%
0%

Los Angeles Marathon: Phase 1» Week 15 »

1. Mild Speed Work

800 m from 70 to 90% of HM pace
1600 m @ 94% of HM pace
400 m @ 85% of 10k pace
800 m @ 106% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1200 m @ 105% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1600 m @ 104% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m @ 107% of 10k pace
400 m @ 82% of 10k pace
400 m @ 108% of 10k pace
400 m @ 82% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 94% of HM pace6min 40sec @ 85% of 10k pace13min 20sec @ 106% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace20min @ 105% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace26min 40sec @ 104% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace6min 40sec @ 107% of 10k pace6min 40sec @ 82% of 10k pace6min 40sec @ 108% of 10k pace6min 40sec @ 82% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 9.6 km

Zone distribution

Z1: 600 m

Z2: 765 m

Z3: 3835 m

Z4: 1600 m

Z5: 2800 m

Z6: 0 m

6%
8%
40%
17%
29%
0%

Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.

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Los Angeles Marathon: Phase 1» Week 15 »

2. Hard Tempo Run

800 m from 70 to 100% of HM pace
2400 m @ 104% of HM pace
2400 m @ 105% of HM pace
1600 m @ 106% of HM pace
1600 m @ 107% of HM pace
800 m @ 108% of HM pace
800 m @ 109% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace40min @ 104% of HM pace40min @ 105% of HM pace26min 40sec @ 106% of HM pace26min 40sec @ 107% of HM pace13min 20sec @ 108% of HM pace13min 20sec @ 109% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 10.8 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 9757 m

Z5: 0 m

Z6: 0 m

1%
4%
4%
90%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

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Los Angeles Marathon: Phase 1» Week 15 »

3. The Long Run (11mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
800 m @ 96% of HM pace
6000 m @ 97% of HM pace
6000 m @ 98% of HM pace
1600 m @ 99% of HM pace
1600 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace13min 20sec @ 96% of HM pace1hr 40min @ 97% of HM pace1hr 40min @ 98% of HM pace26min 40sec @ 99% of HM pace26min 40sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 16800 m

Z5: 0 m

Z6: 0 m

0%
3%
3%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Los Angeles Marathon: Phase 1» Week 15 »

4. Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 16

Week 16

Workouts: 4

Total distance: 37 km

Average workout:

Distance 9.3 km

Zone distribution

Z1: 13m

Z2: 43m

Z3: 2h 31m

Z4: 6h 9m

Z5: 40m

Z6: -

2%
7%
24%
60%
6%
0%

Los Angeles Marathon: Phase 1» Week 16 »

1. Hard Speed Work

400 m from 70 to 90% of HM pace
3200 m @ 83% of 10k pace
1600 m @ 104% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1200 m @ 106% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
800 m @ 108% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m @ 110% of 10k pace
200 m Walk
6min 40sec from 70 to 90% of HM pace53min 20sec @ 83% of 10k pace26min 40sec @ 104% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace20min @ 106% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace13min 20sec @ 108% of 10k pace3min 20sec Walk3min 20sec @ 80% of 10k pace6min 40sec @ 110% of 10k pace3min 20sec Walk
Workout overview

Distance: 9 km

Zone distribution

Z1: 800 m

Z2: 190 m

Z3: 4010 m

Z4: 1600 m

Z5: 2400 m

Z6: 0 m

9%
2%
45%
18%
27%
0%

Changing it up a bit. Up and down, through the gears.

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Los Angeles Marathon: Phase 1» Week 16 »

2. 10k Test

800 m from 70 to 100% of HM pace
10000 m @ 101% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 100% of HM pace2hr 46min 40sec @ 101% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 10157 m

Z5: 0 m

Z6: 0 m

0%
6%
4%
91%
0%
0%

Here we go - full on 10k as fast as you can go. This run will help us estimate your future half-marathon and marathon pace.

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Los Angeles Marathon: Phase 1» Week 16 »

3. The Long Run (7mi)

800 m from 75 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
1600 m @ 99% of HM pace
1600 m @ 97% of HM pace
4000 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace26min 40sec @ 99% of HM pace26min 40sec @ 97% of HM pace1hr 6min 40sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
5%
5%
90%
0%
0%

Starting to taper. We'll bring distance down, but we will have a section where we run our race pace at the end. It should feel tough but sustainable.

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Los Angeles Marathon: Phase 1» Week 16 »

4. Easy Miles

800 m from 70 to 80% of HM pace
4000 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 6min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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Los Angeles Marathon: Phase 1 »

Week 17

Week 17

Workouts: 4

Total distance: 53.2 km

Average workout:

Distance 13.3 km

Zone distribution

Z1: -

Z2: 3h

Z3: 9h 13m

Z4: 2h 33m

Z5: -

Z6: -

0%
20%
62%
17%
0%
0%

Los Angeles Marathon: Phase 1» Week 17 »

1. 7mi Easy Run #1

3200 m from 70 to 85% of 10k pace
4x 800 m @ 90% of 10k pace,
400 m @ 70% of 10k pace
3200 m Relaxed Cool Down
53min 20sec from 70 to 85% of 10k pace4x 13min 20sec @ 90% of 10k pace,
6min 40sec @ 70% of 10k pace53min 20sec Relaxed Cool Down
Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 2880 m

Z3: 5120 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
26%
46%
29%
0%
0%

To build fitness safely, you can use your breathing as your guide to how fast you should be running. On easy runs, you should never get out of breath and should be able to carry on a conversation with a training partner. If you get out of your breath, then you are running too fast.

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Los Angeles Marathon: Phase 1» Week 17 »

2. 8mi Easy Run #1

4800 m from 65 to 90% of 10k pace
4x 800 m @ 70% of 10k pace,
400 m @ 90% of 10k pace
3200 m @ 85% of 10k pace
1hr 20min from 65 to 90% of 10k pace4x 13min 20sec @ 70% of 10k pace,
6min 40sec @ 90% of 10k pace53min 20sec @ 85% of 10k pace
Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 5312 m

Z3: 5887 m

Z4: 1601 m

Z5: 0 m

Z6: 0 m

0%
42%
46%
13%
0%
0%

Repetition is the cornerstone of any good endurance program. Life can often get in the way of your training but I encourage you to prioritize your workouts. Most of us find that if we get in our exercise, everything else in life is better so be disciplined to get in your workouts. There's nothing fancy about a run like this, but consistency of mileage will give the fitness you need on race day.

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Los Angeles Marathon: Phase 1» Week 17 »

3. 8mi Progression Run With Last 2mi @ 10K Pace

5600 m from 78 to 90% of 10k pace
800 m @ 85% of 10k pace
200 m @ 100% of 10k pace
400 m @ 90% of 10k pace
800 m @ 80% of 10k pace
200 m @ 100% of 10k pace
400 m @ 90% of 10k pace
800 m @ 80% of 10k pace
800 m @ 70% of 10k pace
3200 m @ 100% of 10k pace
1hr 33min 20sec from 78 to 90% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 100% of 10k pace6min 40sec @ 90% of 10k pace13min 20sec @ 80% of 10k pace3min 20sec @ 100% of 10k pace6min 40sec @ 90% of 10k pace13min 20sec @ 80% of 10k pace13min 20sec @ 70% of 10k pace53min 20sec @ 100% of 10k pace
Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 800 m

Z3: 7999 m

Z4: 4401 m

Z5: 0 m

Z6: 0 m

0%
6%
61%
33%
0%
0%

This is your first Progression Run - a run that begins at your Easy Run pace but ends with a faster pace (a pace that feel medium-hard). The faster pace should leave you out of breath by time you finish the run. The idea is to ingrain finishing fast, something you'll want to do in the race.

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Los Angeles Marathon: Phase 1» Week 17 »

4. The Long Run (10mi)

3200 m from 75 to 90% of 10k pace
2400 m @ 85% of 10k pace
800 m @ 75% of 10k pace
4000 m @ 85% of 10k pace
800 m @ 75% of 10k pace
4800 m @ 85% of 10k pace
53min 20sec from 75 to 90% of 10k pace40min @ 85% of 10k pace13min 20sec @ 75% of 10k pace1hr 6min 40sec @ 85% of 10k pace13min 20sec @ 75% of 10k pace1hr 20min @ 85% of 10k pace
Workout overview

Distance: 16 km

Zone distribution

Z1: 0 m

Z2: 1814 m

Z3: 14185 m

Z4: 1 m

Z5: 0 m

Z6: 0 m

0%
11%
89%
0%
0%
0%

Build endurance and leg resistance to fatigue. Long runs are the cornerstone of endurance training. By running longer, you stimulate very important adaptations that give you the ability to run faster in your intense workouts.

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Los Angeles Marathon: Phase 1 »

Week 18

Week 18

Workouts: 4

Total distance: 37.5 km

Average workout:

Distance 9.4 km

Zone distribution

Z1: 2m

Z2: 39m

Z3: 2h 9m

Z4: 7h 14m

Z5: 20m

Z6: -

0%
6%
21%
69%
3%
0%

Los Angeles Marathon: Phase 1» Week 18 »

1. Easy Speed Work

800 m from 70 to 90% of HM pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
800 m @ 85% of 10k pace
400 m @ 106% of 10k pace
400 m @ 85% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 3235 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
15%
62%
0%
23%
0%

Time for some speed work! You will be doing some 400 meter or 1/4 mile intervals above your threshold pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

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Los Angeles Marathon: Phase 1» Week 18 »

2. Short Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 102% of HM pace
1600 m @ 101% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 102% of HM pace26min 40sec @ 101% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4957 m

Z5: 0 m

Z6: 0 m

2%
7%
8%
83%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

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Los Angeles Marathon: Phase 1» Week 18 »

4. Easy Miles

800 m from 70 to 80% of HM pace
4000 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 6min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

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