Warm-up: 15 min
– Take your marathon goal time and convert the hours and minutes to minutes and seconds. For instance, if your goal is 3:45, your 800m pace is 3 min and 45 sec.
– Begin with four 800m intervals with equal jogging rest in between each.
Cool-down: 10 min
Up the ante: With each passing week, add 1–2 800m intervals at the same pace until you reach 10 reps. If you’re looking to add a bit of easy mileage to your week, increase your warm-up and cool-down to 20–25 min.