Marathon Training - April

Week 5: Week starting April 5th
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Speed: 10-20 min warm up, 3 x 1600m (6:49) (1 min RI), 10 min cool down
Tempo: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Long: 12 miles @ Marathon Pace + 30 (8:40/mile)

Week 6: Week starting April 12th
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Speed: 10-20 min warm up, 4 x 800m (3:16) (2 min RI), 10 min cool down
Tempo: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Long: 14 miles @ Marathon Pace + 45 (8:55/mile)
Extra: Saint Timothy's 5K (4/17)

Week 7: Week starting April 19th
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Speed: 10-20 min warm up, 1200m (5:01), 1000m (4:08), 800m (3:16), 600m (2:26), 400m (1:36), 200m (0:48) (200m RI), 10 min cool down
Tempo: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Long: 16 miles @ Marathon Pace + 45 (8:55/mile)
Extra: Run For Our Heroes 5K (4/24)

Week 8: Week starting April 26th
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Speed: 10-20 min warm up, 5 x 1000m (4:08) (400m RI), 10 min cool down
Tempo: 6 mile run: 1 mile easy (8:57/mile), 4 miles @ mid tempo (7.37/mile), 1 mile easy
Long: 14 miles @ Marathon Pace + 45 (8:55/mile)