Week 9 of Marathon Training

Week 9 is complete.  Half way through these 18 weeks.  This is my last good week before I have to go away and work for two weeks.  I just won’t be able to fit in the miles, so I will have to make some sort of plan.

Monday
5 miles at an easy pace(10:00min/mile average)

Tuesday
Speedwork: 5 x 1000m, with 400m recovery. (6.5 miles, including 1 mile warm up, 1 mile cool down)
Splits: 5:05, 5:07, 5:04, 5:10, 5:05

Wednesday
Rest day!

Thursday
8 mile tempo, with 1 mile warm up and 1 mile cool down. (9:07min/mile average)
Splits: 10:13, 9:08, 9:01. 8:56, 8:51, 8:58, 8:54, 8:51, 8:36, 9:40
Plus two surfs!

Friday

6 miles easy pace (9:52 min/mile average)

Saturday
5 miles easy pace (10:11 min/mile average)

Sunday
15 miles easy pace (9:38 min/mile average)

Total weekly miles: 47.5

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