Marathon Training - May

Week 9: Week starting May 3rd
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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), 3 miles @ short tempo (7.22/mile), 1 miles easy
Long: 10 miles @ Marathon Pace + 45 (8:55/mile)

Week 10: Week starting May 10th
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Speed: 5 miles easy
Tempo: 5 miles easy
Long: 13.1 miles @ Half Marathon Pace (8:55/mile)

Week 11: Week starting May 17th
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Speed: Rest
Tempo: Rest
Long: Rest

Week 12: Week starting May 24th
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Speed: 10-20 min warm up, 2 x (6 x 400m (1:36) (1:30 RI)) 2:00 RI, 10 min cool down
Tempo: 6 mile run: 1 mile easy (8:57/mile), 3 miles @ short tempo (7.22/mile), 1 mile easy
Long: 13 miles @ Marathon Pace + 60 (9:10/mile)