Name: Playbook - Ryan Hall - W4/D4: Marathon Workout
Uploaded: 2022-01-03T18:02:26.412Z
Duration: 110 min
Description: W4/D4: Marathon Workout

Marathon Workout: 
- 15-20 minute warm-up plus drills and strides. 
- Run 75 minutes at current marathon fitness pace
- 15-20 minute cooldown

Run 75 Minute at Marathon Pace

W4/D4: Marathon Workout

It was hard. I used to run a lot, then I hurt myself, started lifting weight, and dropped out of running altogether. I signed up for a half-marathon to get back on track. I will get better. Just an adjustment now. It’s raining today so it was a treadmill day for me. Started at 6.2 mph (10 kph) finished at 7.6 mph (11.4 kph).

Anna

4.67 miles in 45 easy pace. Felt great. Used the pre run mobility to get warmed up.

Marques Forbes

3.75 miles. 11 min mile pace. Talking pace

Brian

W1/D1: Easy Run

Tonya

Allen

W1/D2: Mile Specific Intervals

It went good. I’ve run 2 marathons before but this is my first time legit training for one. 

Got to 3 ish miles in 45 minutes

Carson Falcon

I run the 45 minute in zone 3 it’s was so good

Mohammed

W1/D3: Easy Run

Was a bit ambitious of getting back to last years paces. Was a little slower on my 10k pace and about average for my half.

zachary

W1/D4: Half Marathon Specific Workout

W1/D5: Easy Run

A strong start to the program. Look forward to the progressions.

W1/D6: Marathon Simulation

W1/D7: Rest Day

W2/D1: Easy run

W2/D2: 5k specific intervals

W2/D3: Easy Run

W2/D4: Marathon specific workout

W2/D5: Easy Run

W2/D6: 12 mile progressive long run

W2/D7: Rest Day

W3/D1: Easy Run

W3/D2 Intervals

W3/D3: Easy Run

W3/D4: Half marathon specific workout

W3/D5: Easy run

W3/D6: Marathon Simulation

W3/D7: Rest Day

W4/D1: Easy Run

W4/D2 Intervals

W4/D3: Easy Run

W4/D5: Easy Run

W4/D6: Long Run

W4/D7: Rest Day

W5/D1: Easy Run

W5/D2: 10k specific intervals

W5/D3: Easy Run

W5/D4: 5k specific fartlek

W5/D5: Easy Run

W5/D6 Marathon Stimulation

W5/D7: Rest Day

W6/D1: Easy Run

W6/D2: Short Intervals

W6/D3: Easy Run

W6/D4: Marathon Workout

W6/D5: Easy Run

W6/D6: Long Run

W6/D7: Rest Day

W7/D1: Easy Run

W7/D2: 10k specific intervals

W7/D3: Easy run

W7/D4: Short Threshold

W7/D5: Easy run

W7/D6 Marathon Stimulation

W7/D7: Rest day

W8/D1: Easy Run

W4/D4: Marathon Workout

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