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

31%

55%

Select a week or scroll down to view all workouts.

12 km
Week 1 >
23.4 km
Week 2 >
28.4 km
Week 3 >
30.8 km
Week 4 >
32.2 km
Week 5 >
32.4 km
Week 6 >
34.4 km
Week 7 >
33 km
Week 8 >
40 km
Week 9 >
40.8 km
Week 10 >
42.8 km
Week 11 >
39 km
Week 12 >
47.6 km
Week 13 >
45.2 km
Week 14 >
45.2 km
Week 15 >
37 km
Week 16 >
53.2 km
Week 17 >
37.5 km
Week 18 >

Los Angeles Marathon: Phase 1 »

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

12%

22%

61%

Select a workout, or scroll down to view all workouts.

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

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

80%

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

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

14%

31%

47%

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

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

12%

31%

49%

Select a workout, or scroll down to view all workouts.

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

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

17%

60%

23%

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

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 @ 50% of HM pace

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

83%

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

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

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

16%

76%

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.

✓ Available in Zwift View workout More workouts like this

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

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

32%

68%

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

Los Angeles Marathon: Phase 1 »

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

13%

30%

51%

Select a workout, or scroll down to view all workouts.

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

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

14%

61%

25%

✓ Available in Zwift View workout More workouts like this

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

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

84%

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

✓ Available in Zwift View workout More workouts like this

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

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

11%

80%

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

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

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

26%

74%

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

Los Angeles Marathon: Phase 1 »

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

11%

28%

52%

Select a workout, or scroll down to view all workouts.

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

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

10%

50%

38%

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

✓ Available in Zwift View workout More workouts like this

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

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

86%

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

✓ Available in Zwift View workout More workouts like this

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

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

10%

83%

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.

✓ Available in Zwift View workout More workouts like this

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

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

22%

78%

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

Los Angeles Marathon: Phase 1 »

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

31%

53%

Select a workout, or scroll down to view all workouts.

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

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

44%

24%

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

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 @ 50% of HM pace

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

83%

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

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

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

13%

79%

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

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

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

19%

81%

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

Los Angeles Marathon: Phase 1 »

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

10%

33%

50%

Select a workout, or scroll down to view all workouts.

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

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

11%

56%

33%

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

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

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

89%

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

✓ Available in Zwift View workout More workouts like this

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

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

12%

80%

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

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

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

19%

81%

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

Los Angeles Marathon: Phase 1 »

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

10%

32%

53%

Select a workout, or scroll down to view all workouts.

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

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

11%

53%

12%

24%

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

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

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

84%

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

✓ Available in Zwift View workout More workouts like this

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

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

85%

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.

✓ Available in Zwift View workout More workouts like this

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

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

17%

83%

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

Los Angeles Marathon: Phase 1 »

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

38%

46%

Select a workout, or scroll down to view all workouts.

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

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

67%

24%

✓ Available in Zwift View workout More workouts like this

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 @ 50% of HM pace

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

83%

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

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

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

86%

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.

✓ Available in Zwift View workout More workouts like this

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

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

17%

83%

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

Los Angeles Marathon: Phase 1 »

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

26%

60%

Select a workout, or scroll down to view all workouts.

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

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

46%

19%

29%

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

✓ Available in Zwift View workout More workouts like this

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

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

90%

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

✓ Available in Zwift View workout More workouts like this

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

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

92%

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

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

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

17%

83%

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

Los Angeles Marathon: Phase 1 »

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

28%

59%

Select a workout, or scroll down to view all workouts.

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

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

10%

53%

11%

26%

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

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

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

89%

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

✓ Available in Zwift View workout More workouts like this

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

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

93%

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

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

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

15%

85%

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

Los Angeles Marathon: Phase 1 »

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

27%

65%

Select a workout, or scroll down to view all workouts.

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

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

48%

38%

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

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

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

88%

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

✓ Available in Zwift View workout More workouts like this

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

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

93%

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

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

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

15%

85%

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

Los Angeles Marathon: Phase 1 »

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

29%

58%

Select a workout, or scroll down to view all workouts.

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

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

46%

27%

18%

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

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 @ 50% of HM pace

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

83%

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

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

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

93%

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

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

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

15%

85%

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

Los Angeles Marathon: Phase 1 »

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

27%

61%

Select a workout, or scroll down to view all workouts.

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 @ 45% of 10k pace

200 m @ 80% of 10k pace

1200 m @ 104% of 10k pace

200 m @ 45% of 10k pace

600 m @ 80% of 10k pace

1200 m @ 105% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

800 m @ 106% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

400 m 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

44%

23%

19%

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

✓ Available in Zwift View workout More workouts like this

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

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

89%

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

✓ Available in Zwift View workout More workouts like this

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

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

94%

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

✓ Available in Zwift View workout More workouts like this

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

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

14%

86%

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

Los Angeles Marathon: Phase 1 »

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

24%

64%

Select a workout, or scroll down to view all workouts.

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 @ 45% of 10k pace

200 m @ 80% of 10k pace

1600 m @ 103% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

1600 m @ 103% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

400 m @ 108% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

400 m @ 110% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

400 m @ 112% of 10k pace

400 m 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%

25%

46%

12%

A few hard mile long efforts, plus a few sprints

✓ Available in Zwift View workout More workouts like this

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

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

90%

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

✓ Available in Zwift View workout More workouts like this

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

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

93%

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

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

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

14%

86%

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

Los Angeles Marathon: Phase 1 »

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

23%

62%

Select a workout, or scroll down to view all workouts.

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 @ 45% of 10k pace

200 m @ 80% of 10k pace

1200 m @ 105% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

1600 m @ 104% of 10k pace

200 m @ 45% of 10k pace

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

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

40%

17%

29%

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

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

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

90%

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

✓ Available in Zwift View workout More workouts like this

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

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

93%

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

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

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

17%

83%

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

Los Angeles Marathon: Phase 1 »

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

24%

60%

Select a workout, or scroll down to view all workouts.

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 @ 45% of 10k pace

200 m @ 80% of 10k pace

1200 m @ 106% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

800 m @ 108% of 10k pace

200 m @ 45% of 10k pace

200 m @ 80% of 10k pace

400 m @ 110% of 10k pace

200 m @ 45% of 10k pace

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

45%

18%

27%

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

✓ Available in Zwift View workout More workouts like this

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

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

91%

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.

✓ Available in Zwift View workout More workouts like this

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

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

90%

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.

✓ Available in Zwift View workout More workouts like this

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

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

22%

78%

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

Los Angeles Marathon: Phase 1 »

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

20%

62%

17%

Select a workout, or scroll down to view all workouts.

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 @ 85% of 10k pace

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

26%

46%

29%

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.

✓ Available in Zwift View workout More workouts like this

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

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

42%

46%

13%

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.

✓ Available in Zwift View workout More workouts like this

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

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

61%

33%

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.

✓ Available in Zwift View workout More workouts like this

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

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

11%

89%

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

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

21%

69%

Select a workout, or scroll down to view all workouts.

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

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

15%

62%

23%

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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

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

83%

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 »

3. The Half Marathon

21097 m @ 100% of HM pace

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

100%

This is it!

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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

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

22%

78%

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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