Week 2 Rickdawg training
MarathonHard1 week
week 2
Schedule
Week 1
Mon
Rest
Tue
Intervals
8 x 200m
Speed form training - aim for 3:10-3:20 per km pace long rests of 3 minutes to ensure quality
Wed
Easy
70 min
Easy run
Thu
Tempo
6 miles
Tempo run - 5k at goal half pace, 5k slightly quicker than goal marathon pace 1k easy run in between
Fri
Rest
Sat
Hills
8 miles
Easy few miles warm up, 3 x 8 mins continuous uphill efforts with jog recoveries then cool down
Sun
Long
20 miles
Aim to complete 20 miles at 4:50/km pace. Run on flat in order to complete run at target pace