Los Angeles Marathon: Phase 2

Plan overview

Weeks: 8

Distance: 56 km/week

Workouts: 30

Total distance: 447.9 km

Zone distribution

Z1: 0 km

Z2: 76.6 km

Z3: 226.9 km

Z4: 108.4 km

Z5: 35.9 km

Z6: 0 km

0%
17%
51%
24%
8%
0%


Select a week or scroll down to view all workouts.

Week 17

Workouts: 2

Total distance: 32 km

Average workout:

Distance 16 km

Zone distribution

Z1: -

Z2: 45m

Z3: 6h 35m

Z4: 1h 33m

Z5: -

Z6: -

0%
9%
74%
18%
0%
0%

1hr 20min from 78 to 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 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: 14.4 km

Zone distribution

Z1: 0 m

Z2: 800 m

Z3: 8000 m

Z4: 5600 m

Z5: 0 m

Z6: 0 m

0%
6%
56%
39%
0%
0%

Another progression run. Start easy but finish the run thinking about your race - running strong and finishing with a flourish.

✓ Available in Zwift View workout More workouts like this

1hr 20min 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: 17.6 km

Zone distribution

Z1: 0 m

Z2: 1920 m

Z3: 15679 m

Z4: 1 m

Z5: 0 m

Z6: 0 m

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

The road to success is paved with discipline, dedication and determination. Run by run. Week in. Week out.

✓ Available in Zwift View workout More workouts like this

Week 18

Workouts: 4

Total distance: 64.8 km

Average workout:

Distance 16.2 km

Zone distribution

Z1: -

Z2: 2h 39m

Z3: 10h 53m

Z4: 3h 8m

Z5: 1h 20m

Z6: -

0%
15%
60%
17%
7%
0%

53min 20sec from 75 to 90% of 10k pace12x 6min 40sec @ 105% of 10k pace,
3min 20sec @ 65% of 10k pace
53min 20sec from 85 to 76% of 10k pace
Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

The focus of a fartlek run is on the fast surges. Vary the grade to add stimulus. Then just float the recoveries.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 68 to 74% of 10k pace1hr 46min 40sec from 76 to 90% of 10k pace26min 40sec from 92 to 84% of 10k pace26min 40sec from 84 to 80% of 10k pace
Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 3200 m

Z3: 9199 m

Z4: 401 m

Z5: 0 m

Z6: 0 m

0%
25%
72%
3%
0%
0%

Run happy. If you're trying too hard & running has lost its joy, take a step back & be grateful that you can even run. Some can't.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 75 to 90% of 10k pace2hr 13min 20sec @ 103% of 10k pace53min 20sec from 85 to 70% of 10k pace
Workout overview

Distance: 14.4 km

Zone distribution

Z1: 0 m

Z2: 1494 m

Z3: 4905 m

Z4: 8001 m

Z5: 0 m

Z6: 0 m

0%
10%
34%
56%
0%
0%

Tempo runs are a great way to practice control in pacing, start slow and ease into the right rhythm.

✓ Available in Zwift View workout More workouts like this

1hr 6min 40sec from 75 to 92% of 10k pace3x 6min 40sec @ 82% of 10k pace,
13min 20sec @ 92% of 10k pace
6min 40sec @ 75% of 10k pace53min 20sec @ 85% of 10k pace13min 20sec @ 75% of 10k pace1hr 20min @ 86% of 10k pace13min 20sec @ 75% of 10k pace1hr 46min 40sec @ 87% of 10k pace
Workout overview

Distance: 24 km

Zone distribution

Z1: 0 m

Z2: 2236 m

Z3: 18893 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
9%
79%
12%
0%
0%

You create the dialogue in your mind during training and races so create your own script. Your mind will complain but you can be in charge. Script success. Be great.

✓ Available in Zwift View workout More workouts like this

Week 19

Workouts: 4

Total distance: 58 km

Average workout:

Distance 14.5 km

Zone distribution

Z1: -

Z2: 4h 59m

Z3: 6h 41m

Z4: 33m

Z5: 3h 53m

Z6: -

0%
31%
42%
3%
24%
0%

1hr 20min from 65 to 90% of 10k pace4x 13min 20sec @ 70% of 10k pace,
6min 40sec @ 90% of 10k pace
53min 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%

AVERAGE pace is more important than CURRENT pace. Learn to flow with the run, the terrain, the route. Worry less about pace varying within your run. It will. Focus on average pace across the run.

✓ Available in Zwift View workout More workouts like this

40min from 75 to 85% of 10k pace13min 20sec @ 75% of 10k pace7x 20min @ 105% of 10k pace,
10min @ 65% of 10k pace
26min 40sec from 85 to 65% of 10k pace
Workout overview

Distance: 17.4 km

Zone distribution

Z1: 0 m

Z2: 6120 m

Z3: 2880 m

Z4: 0 m

Z5: 8400 m

Z6: 0 m

0%
35%
17%
0%
48%
0%

Repeat after me: I can do it. I will do it. I can do it. I will do it. I can do it. I will do it. Say it rhythmically and often.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 68 to 74% of 10k pace1hr 46min 40sec from 76 to 90% of 10k pace26min 40sec from 92 to 84% of 10k pace26min 40sec from 84 to 80% of 10k pace
Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 3200 m

Z3: 9199 m

Z4: 401 m

Z5: 0 m

Z6: 0 m

0%
25%
72%
3%
0%
0%

While there will be ups & downs, those who embrace the daily grind of training will ultimately find the greatest success and fulfillment.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 75 to 90% of 10k pace26min 40sec @ 75% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 105% of 10k pace3min 20sec @ 60% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 105% of 10k pace3min 20sec @ 60% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 105% of 10k pace3min 20sec @ 60% of 10k pace1hr 23min 20sec @ 105% of 10k pace26min 40sec from 85 to 65% of 10k pace
Workout overview

Distance: 15 km

Zone distribution

Z1: 0 m

Z2: 3294 m

Z3: 6105 m

Z4: 1 m

Z5: 5600 m

Z6: 0 m

0%
22%
41%
0%
37%
0%

Suck it up buttercup. Pity parties happen but must not become a habit. Learn to reset quickly & find your toughest YOU. This is a dress rehearsal for your race. Start the run at your normal long run pace and focus on running fast during the warmup. Also, match the course for this run as closely as possible with the course profile of your race. Then nail the 5K Test to keep your paces on track as the plan progresses.

✓ Available in Zwift View workout More workouts like this

Week 20

Workouts: 4

Total distance: 71.6 km

Average workout:

Distance 17.9 km

Zone distribution

Z1: -

Z2: 1h 54m

Z3: 12h 5m

Z4: 5h 55m

Z5: -

Z6: -

0%
10%
61%
30%
0%
0%

1hr 23min 20sec from 70 to 90% of 10k pace4x 13min 20sec @ 92% of 10k pace,
6min 40sec @ 88% of 10k pace
Workout overview

Distance: 9.8 km

Zone distribution

Z1: 0 m

Z2: 1500 m

Z3: 5099 m

Z4: 3201 m

Z5: 0 m

Z6: 0 m

0%
15%
52%
33%
0%
0%

Remember to take care of your body and be preemptive in your maintenance routine to keep your legs healthy and happy.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 75 to 90% of 10k pace1hr 46min 40sec @ 95% of 10k pace13min 20sec @ 80% of 10k pace1hr 46min 40sec @ 95% of 10k pace53min 20sec from 85 to 70% of 10k pace
Workout overview

Distance: 20 km

Zone distribution

Z1: 0 m

Z2: 1494 m

Z3: 5705 m

Z4: 12801 m

Z5: 0 m

Z6: 0 m

0%
7%
29%
64%
0%
0%

Eyes up! When racing, don't get lost in your own world. Keep looking ahead, running tangents and using others ahead to bring out your best. This is a great opportunity for a dress rehearsal for your race. Try out your nutritional routine and your equipment. Choose a flat, marked course like your race course so you can really 'dial in' your race pace.

✓ Available in Zwift View workout More workouts like this

40min @ 80% of 10k pace40min @ 85% of 10k pace40min @ 90% of 10k pace40min @ 85% of 10k pace
Workout overview

Distance: 9.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 7200 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

0%
0%
75%
25%
0%
0%

In heavy training, sluggish starts to runs are normal. Just ease into runs and please don't let GPS force your pace. Let pace come to you.

✓ Available in Zwift View workout More workouts like this

1hr 6min 40sec from 75 to 92% of 10k pace3x 6min 40sec @ 82% of 10k pace,
13min 20sec @ 92% of 10k pace
20min @ 75% of 10k pace53min 20sec @ 85% of 10k pace26min 40sec @ 75% of 10k pace1hr 20min @ 86% of 10k pace13min 20sec @ 75% of 10k pace3hr 36min 40sec @ 87% of 10k pace
Workout overview

Distance: 32.2 km

Zone distribution

Z1: 0 m

Z2: 3836 m

Z3: 25493 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
12%
79%
9%
0%
0%

After big stressful workouts, it's important to balance the stress with extra rest. Short cutting rest is a big no no and can lead to injury.

Race tip: Often, breakthrough races come when you get out of your own way. Release the reins so you can be your best you.

✓ Available in Zwift View workout More workouts like this

Week 21

Workouts: 4

Total distance: 51.8 km

Average workout:

Distance 13 km

Zone distribution

Z1: -

Z2: 2h

Z3: 9h 3m

Z4: 1h 47m

Z5: 1h 33m

Z6: -

0%
14%
63%
12%
11%
0%

53min 20sec from 75 to 90% of 10k pace40min from 85 to 75% of 10k pace13min 20sec @ 85% of 10k pace40min from 85 to 95% of 10k pace40min from 85 to 75% of 10k pace
Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 694 m

Z3: 9305 m

Z4: 1201 m

Z5: 0 m

Z6: 0 m

0%
6%
83%
11%
0%
0%

As you get into the race-specific training phase, it's all about hard days hard, easy days easy. Recover so you can attack the key sessions.

✓ Available in Zwift View workout More workouts like this

4x 13min 20sec @ 80% of 10k pace,
6min 40sec @ 90% of 10k pace
26min 40sec @ 85% of 10k pace4x 13min 20sec @ 90% of 10k pace,
6min 40sec @ 85% of 10k pace
26min 40sec from 83 to 77% of 10k pace
Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 8000 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
0%
63%
38%
0%
0%

Don't forget running form. Runners are often amazed at how pace improves w/ less effort when they focus on form. Very helpful when fatigued.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 68 to 74% of 10k pace1hr 46min 40sec from 76 to 90% of 10k pace26min 40sec from 92 to 84% of 10k pace26min 40sec from 84 to 80% of 10k pace
Workout overview

Distance: 12.8 km

Zone distribution

Z1: 0 m

Z2: 3200 m

Z3: 9199 m

Z4: 401 m

Z5: 0 m

Z6: 0 m

0%
25%
72%
3%
0%
0%

✓ Available in Zwift View workout More workouts like this

53min 20sec from 75 to 90% of 10k pace26min 40sec @ 75% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 105% of 10k pace3min 20sec @ 60% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 105% of 10k pace3min 20sec @ 60% of 10k pace13min 20sec @ 85% of 10k pace3min 20sec @ 105% of 10k pace3min 20sec @ 60% of 10k pace1hr 23min 20sec @ 105% of 10k pace26min 40sec from 85 to 65% of 10k pace
Workout overview

Distance: 15 km

Zone distribution

Z1: 0 m

Z2: 3294 m

Z3: 6105 m

Z4: 1 m

Z5: 5600 m

Z6: 0 m

0%
22%
41%
0%
37%
0%

Ok. Last big fast test run of your plan. Time to dial in your nutrition, equipment and pacing. Run relaxed at pace but then up the intensity in the last few minutes to practice finishing strong.

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Week 22

Workouts: 4

Total distance: 60 km

Average workout:

Distance 15 km

Zone distribution

Z1: -

Z2: 3h 40m

Z3: 10h 13m

Z4: 1h 28m

Z5: 1h 20m

Z6: -

0%
22%
61%
9%
8%
0%

53min 20sec from 75 to 90% of 10k pace12x 6min 40sec @ 105% of 10k pace,
3min 20sec @ 65% of 10k pace
53min 20sec from 85 to 76% of 10k pace
Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

In heavy training phases, simplify life. High training stress requires low life stress. Can't control all but make an effort to simplify. I see lots of runners who worry constantly about their running. Worrying eats away at performance. Replace it with positive self talk.

✓ Available in Zwift View workout More workouts like this

1hr 20min from 65 to 90% of 10k pace4x 13min 20sec @ 70% of 10k pace,
6min 40sec @ 90% of 10k pace
53min 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%

Sluggish, slow, motivation-crushing runs are nearly always followed by feeling great in an upcoming run. Keep the faith. It is okay to run easy - and back off the pace if needed - this deep into the plan.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 65 to 90% of 10k pace2x 13min 20sec @ 70% of 10k pace,
6min 40sec @ 90% of 10k pace
40min @ 85% of 10k pace
Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3008 m

Z3: 4191 m

Z4: 801 m

Z5: 0 m

Z6: 0 m

0%
38%
52%
10%
0%
0%

When in heavy training, as soon as you can go to bed, go to bed. No delays. Get your rest. A run like this is just about frequency, don't be a slave to the paces or the distance.

✓ Available in Zwift View workout More workouts like this

1hr 6min 40sec from 75 to 92% of 10k pace3x 6min 40sec @ 82% of 10k pace,
13min 20sec @ 92% of 10k pace
6min 40sec @ 75% of 10k pace53min 20sec @ 85% of 10k pace13min 20sec @ 75% of 10k pace1hr 20min @ 86% of 10k pace13min 20sec @ 75% of 10k pace2hr 13min 20sec @ 87% of 10k pace
Workout overview

Distance: 25.6 km

Zone distribution

Z1: 0 m

Z2: 2236 m

Z3: 20493 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

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

Final long run before the race! The focus here is on flow and mileage. A full marathon at race pace is made doable by after an high-distance long run like this one.

✓ Available in Zwift View workout More workouts like this

Week 23

Workouts: 4

Total distance: 50.4 km

Average workout:

Distance 12.6 km

Zone distribution

Z1: -

Z2: 3h 4m

Z3: 6h 43m

Z4: 2h 53m

Z5: 1h 20m

Z6: -

0%
22%
48%
21%
10%
0%

53min 20sec from 75 to 90% of 10k pace12x 6min 40sec @ 105% of 10k pace,
3min 20sec @ 65% of 10k pace
53min 20sec from 85 to 76% of 10k pace
Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

The thing I like about running is that there are no shortcuts. You have to do the work to get the results. Period. We now head into the peaking phase for the race. The volume will decrease but we'll keep some engine-reving workouts to help sharpen you up.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 65 to 90% of 10k pace2x 13min 20sec @ 70% of 10k pace,
6min 40sec @ 90% of 10k pace
40min @ 85% of 10k pace
Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3008 m

Z3: 4191 m

Z4: 801 m

Z5: 0 m

Z6: 0 m

0%
38%
52%
10%
0%
0%

You already own the best recovery tool for runners - your bed. Focus on sleep for improved running performance. At this point, easier workouts like this one are there just to keep the rhythm and flow.

✓ Available in Zwift View workout More workouts like this

53min 20sec from 65 to 90% of 10k pace2x 13min 20sec @ 70% of 10k pace,
6min 40sec @ 90% of 10k pace
40min @ 85% of 10k pace
Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3008 m

Z3: 4191 m

Z4: 801 m

Z5: 0 m

Z6: 0 m

0%
38%
52%
10%
0%
0%

Unsuccessful runners pick the wrong battles. When the schedule says easy run, they push too hard & then can't attack future key workouts. This is an EASY run.

✓ Available in Zwift View workout More workouts like this

1hr 46min 40sec from 78 to 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 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 pace40min @ 70% of 10k pace1hr 46min 40sec @ 95% of 10k pace
Workout overview

Distance: 20.8 km

Zone distribution

Z1: 0 m

Z2: 2400 m

Z3: 9600 m

Z4: 8800 m

Z5: 0 m

Z6: 0 m

0%
12%
46%
42%
0%
0%

Think through each segment of your race & make a plan for what you want your mindset to be in each segment. Then, execute your mental plan.

Going to a new level is scary even if workouts show you are there. In races, be committed. Be brave. That's where the PRs live.

✓ Available in Zwift View workout More workouts like this

Week 24

Workouts: 4

Total distance: 59.3 km

Average workout:

Distance 14.8 km

Zone distribution

Z1: -

Z2: 2h 17m

Z3: 50m

Z4: 12h 49m

Z5: 32m

Z6: -

0%
14%
5%
78%
3%
0%

40min from 70 to 80% of 10k pace13min 20sec @ 75% of 10k pace4x 16min 40sec @ 104% of 10k pace,
3min 20sec @ 70% of 10k pace
Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 3040 m

Z3: 960 m

Z4: 4000 m

Z5: 0 m

Z6: 0 m

0%
38%
12%
50%
0%
0%

You are never too old to set another goal or to dream a new dream. - C. S. Lewis.

✓ Available in Zwift View workout More workouts like this

26min 40sec from 70 to 70% of 10k pace13min 20sec @ 75% of 10k pace4x 6min 40sec @ 105% of 10k pace,
1min 15sec @ 75% of 10k pace
13min 20sec from 80 to 60% of 10k pace
Workout overview

Distance: 5.1 km

Zone distribution

Z1: 0 m

Z2: 3340 m

Z3: 160 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

0%
65%
3%
0%
31%
0%

Doing your best requires only applying your current abilities. Becoming your best requires consistently working to improve those abilities. - Dennis Barker. You are ready for the race. You don't need to eat anything special or do anything out of the ordinary. Just do what you've been doing and the race will go fine. Nothing new for race day.

✓ Available in Zwift View workout More workouts like this

6min 40sec from 60 to 80% of 10k pace26min 40sec @ 78% of 10k pace5min 20sec @ 75% of 10k pace1min 20sec @ 110% of 10k pace5min 20sec @ 75% of 10k pace1min 20sec @ 110% of 10k pace5min 20sec @ 75% of 10k pace1min 20sec @ 110% of 10k pace5min 20sec @ 75% of 10k pace1min 20sec @ 110% of 10k pace6min 40sec from 85 to 65% of 10k pace
Workout overview

Distance: 4 km

Zone distribution

Z1: 0 m

Z2: 1820 m

Z3: 1860 m

Z4: 0 m

Z5: 320 m

Z6: 0 m

0%
46%
47%
0%
8%
0%

Know your body. If you do well with a bit more rhythm and flow, use this to help you keep that. If you do better with rest, feel free to skip it.

✓ Available in Zwift View workout More workouts like this