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
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.
LA 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
Select a week or scroll down to view all workouts.
Week 1
Workouts: 2
Total distance: 12 km
Average workout:
Distance 6 km
Zone distribution
Z1: 0.7 km
Z2: 1.4 km
Z3: 2.6 km
Z4: 7.4 km
Z5: 0 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Before we get into the meat of the plan, lets's get an easy 5k under our belts.
Week 2
Workouts: 4
Total distance: 23.4 km
Average workout:
Distance 5.9 km
Zone distribution
Z1: 0.4 km
Z2: 2.9 km
Z3: 7.3 km
Z4: 11.6 km
Z5: 1.2 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
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.
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
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.
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
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.
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
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.
Week 3
Workouts: 4
Total distance: 28.4 km
Average workout:
Distance 7.1 km
Zone distribution
Z1: 0.1 km
Z2: 3.8 km
Z3: 8.5 km
Z4: 14.4 km
Z5: 1.6 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
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.
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
Tempo runs are all above half marathon pace to get you comfortable at higher speeds.
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
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.
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
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.
Week 4
Workouts: 4
Total distance: 30.8 km
Average workout:
Distance 7.7 km
Zone distribution
Z1: 0.3 km
Z2: 3.4 km
Z3: 8.6 km
Z4: 16.2 km
Z5: 2.4 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Short bursts today. 6 x 400m intervals well above your 5k pace, with much less rest than before. You'll feel these tomorrow.
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
Tempo runs are all above half marathon pace to get you comfortable at speed.
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
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.
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
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.
Week 5
Workouts: 4
Total distance: 32.2 km
Average workout:
Distance 8.1 km
Zone distribution
Z1: 0.5 km
Z2: 3 km
Z3: 9.9 km
Z4: 17.2 km
Z5: 1.6 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
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.
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
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.
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
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.
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
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.
Week 6
Workouts: 4
Total distance: 32.4 km
Average workout:
Distance 8.1 km
Zone distribution
Z1: 0.1 km
Z2: 3.1 km
Z3: 10.6 km
Z4: 16.2 km
Z5: 2.4 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.
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
Tempo runs are all above half marathon pace to get you comfortable at speed.
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
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.
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
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.
Week 7
Workouts: 4
Total distance: 34.4 km
Average workout:
Distance 8.6 km
Zone distribution
Z1: 0.1 km
Z2: 3.3 km
Z3: 11 km
Z4: 18.4 km
Z5: 1.6 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!
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
Tempo runs are all above half marathon pace to get you comfortable at higher speeds.
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
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.
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
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.
Week 8
Workouts: 4
Total distance: 33 km
Average workout:
Distance 8.3 km
Zone distribution
Z1: 0.4 km
Z2: 2.8 km
Z3: 12.6 km
Z4: 15.2 km
Z5: 2 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
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.
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
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.
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
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.
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
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.
Week 9
Workouts: 4
Total distance: 40 km
Average workout:
Distance 10 km
Zone distribution
Z1: 0.1 km
Z2: 2.8 km
Z3: 10.5 km
Z4: 24.2 km
Z5: 2.4 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Changing it up a bit. Up and down, through the gears.
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
Tempo runs are all above half marathon pace to get you comfortable at speed.
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
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.
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
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.
Week 10
Workouts: 4
Total distance: 40.8 km
Average workout:
Distance 10.2 km
Zone distribution
Z1: 0.1 km
Z2: 3 km
Z3: 11.5 km
Z4: 24.2 km
Z5: 2 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!
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
3mi/5km of above half marathon pace work to get you comfortable at speed.
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
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.
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
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.
Week 11
Workouts: 4
Total distance: 42.8 km
Average workout:
Distance 10.7 km
Zone distribution
Z1: 0.1 km
Z2: 3 km
Z3: 11.5 km
Z4: 27.8 km
Z5: 0.4 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.
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
Tempo runs are all above half marathon pace to get you comfortable at higher speeds.
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
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.
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
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.
Week 12
Workouts: 4
Total distance: 39 km
Average workout:
Distance 9.8 km
Zone distribution
Z1: 0.4 km
Z2: 2.8 km
Z3: 11.5 km
Z4: 22.8 km
Z5: 1.6 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.
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
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.
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
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.
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
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.
Week 13
Workouts: 4
Total distance: 47.6 km
Average workout:
Distance 11.9 km
Zone distribution
Z1: 0.9 km
Z2: 2.8 km
Z3: 12.9 km
Z4: 29 km
Z5: 2 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Changing it up a bit. Up and down, through the gears.
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
Tempo runs are all above half marathon pace to get you comfortable at higher speeds.
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
Goal here is to run the whole thing without stopping or walking. Reduce pace if necessary.
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
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.
Week 14
Workouts: 4
Total distance: 45.2 km
Average workout:
Distance 11.3 km
Zone distribution
Z1: 1.1 km
Z2: 3 km
Z3: 10.9 km
Z4: 29 km
Z5: 1.2 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
A few hard mile long efforts, plus a few sprints
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
Tempo runs are above half marathon pace work to get you comfortable at speed.
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
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.
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
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.
Week 15
Workouts: 4
Total distance: 45.2 km
Average workout:
Distance 11.3 km
Zone distribution
Z1: 0.7 km
Z2: 3 km
Z3: 10.5 km
Z4: 28.2 km
Z5: 2.8 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Short bursts today. Short intervals above your threshold pace, with much less rest than before. You'll feel these tomorrow.
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
Tempo runs are all above half marathon pace to get you comfortable at higher speeds.
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
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.
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
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.
Week 16
Workouts: 4
Total distance: 37 km
Average workout:
Distance 9.3 km
Zone distribution
Z1: 0.8 km
Z2: 2.6 km
Z3: 9 km
Z4: 22.2 km
Z5: 2.4 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
Changing it up a bit. Up and down, through the gears.
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
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.
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
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.
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
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.
Week 17
Workouts: 4
Total distance: 53.2 km
Average workout:
Distance 13.3 km
Zone distribution
Z1: 0 km
Z2: 10.8 km
Z3: 33.2 km
Z4: 9.2 km
Z5: 0 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
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.
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
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.
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
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.
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
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.
Week 18
Workouts: 4
Total distance: 37.5 km
Average workout:
Distance 9.4 km
Zone distribution
Z1: 0.1 km
Z2: 2.4 km
Z3: 7.7 km
Z4: 26.1 km
Z5: 1.2 km
Z6: 0 km
Select a workout, or scroll down to view all workouts.
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
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.
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
3mi/5km of above half marathon pace work to get you comfortable at speed.
Workout overview
Distance: 21.097 km
Zone distribution
Z1: 0 m
Z2: 0 m
Z3: 0 m
Z4: 21097 m
Z5: 0 m
Z6: 0 m
This is it!
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
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.