Day Cycle 1:
- Tempo Run: 15 minute warmup, 30 minute marathon pace, 15 minute cooldown
- Rest or cross-train
- 4 mile easy
- Speedwork: 4 Yasso 800s
- Cross-train
- 3 mile easy
- 5 mile easy
- LSD: 8-10 miles
- Rest
- 4 mile easy
Day Cycle 2:
- Tempo Run: 15 minute warmup, 35 minute marathon pace, 15 minute cooldown
- Rest day or cross-train
- 4 mile easy
- Speedwork: 6 Yasso 800s
- Cross-train
- 3 mile easy
- 5 mile easy
- LSD: 13-15 miles
- Rest
- 4 mile easy
Day Cycle 3:
- Tempo Run: 15 minute warmup, 40 minute marathon pace, 15 minute cooldown
- Rest or cross-train
- 4 mile easy
- Speedwork: 6 Yasso 800s
- Cross-train
- 3 mile easy
- 5 mile easy
- LSD: 16-18 miles
- Rest
- 4 mile easy
Day Taper Cycle 1:
- Tempo Run: 12 minute warmup, 25 minute marathon pace, 12 minute cooldown
- Rest
- 4 mile easy
- Track: 3 Yasso 800s
- Rest
- 4 mile easy
- Rest
- 4 mile easy
- Rest
- 4 mile easy
Day Taper Cycle 2:
- Tempo Run: 12 minute warmup, 20 minute marathon pace, 12 minute cooldown
- Rest
- 4 mile easy
- Track: 2 Yasso 800s
- Rest
- 3 miles easy
- Rest
- 3 miles easy
- Rest
- Race Day!
Follow cycles 1, 2, and 3 four times, then follow the 20-day taper.
You must start the program 140 days prior to the race date.
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his is probably a stupid question, but when doing the repeats is it cycle 1, 2, 3 repeated sequentially or cycle 1 three times then cycle 2 three times etc?
Lani -
you would cycle by doing cycle one for ten days, followed by 2 for ten days then 3 for 10 days. then repeat this order 3 more times.
the taper will be your favorite. also, note you can modify this as you wish, but if you can withstand this workout schedule, or a similar one, you will have no problem with the race you choose.
often it is a little too easy to make ur own schedule and modify it based on how you feel. let us know if you have any other questions.