Saturday
Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 14 (SEPT 9 TO 15)
Track Workout: You are running reps of 1200m. However, you are alternating between your 10k pace and your Tempo pace. Effective pace shifting in workouts will help prepare you for any changes in pace that happen on race day. For specific chart click HERE.
Tempo: This a step back in Monday's workout, take at least 1 gel before the start of the workout. For your specific pace you can reference the pace chart HERE.
1:30-2:00 2mi cool down
5mi @Run 4, Walk 1 Rest or Strength 9mi @Run 4, Walk 1 5mi @Run 2, Walk 1 + Strength
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY
FRIDAY SATURDAY SUNDAY 5mi
Rest
Strength 9mi
5mi @E + Strength Rest 14mi @LR Rest 6mi
Rest
Strength 1mi
4-5x
5mi @E + Strength Rest 14mi @LR Rest 7mi
8mi
+ Strength 1-2mi
4-6x
5mi
+ Strength Rest 14mi @LR Rest
5mi
+
6mi
+ Strength 6mi @E 14mi @LR Rest
5mi
8mi
+
5-7x
Rest:
8mi
+
8mi @E 14-16mi @LR Rest
TUESDAY WEDNESDAY THURSDAY
@E
or
@E
@E
or
warm up
1200m, @alternating 10k/TP Rest: 1:30-2:00 1mi cool down
@E
@E
warm up
1200m, @alternating 10k/TP Rest: 1:30-2:00 1-2mi cool down
@E
2mi warm up
@MP 2mi cool down 5mi @E
Strength 2mi warm up 5-7x 1200m, @alternating 10k/TP Rest: 1:30-2:00 2mi cool down
@E
2mi warm up
@MP 2mi cool down
@E+ 2x :13 sprints
Strength 2mi warm up
1200m, @alternating 10k/TP
@E
Strength
Rest 14mi @Run
Rest
4, Walk 1
2024 SUMMER MARATHON
TRAINING: WEEK 14 (SEPT 9 TO 15)
Track Workout: You are running reps of 1200m. However, you are alternating between your 10k pace and your Tempo pace. Effective pace shifting in workouts will help prepare you for any changes in pace that happen on race day. For specific chart click HERE.
Tempo: This a step back in Monday's workout, take at least 1 gel before the start of the workout. For your specific pace you can reference the pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest or Strength 5mi @E 9mi @E Rest 5mi @E + Strength Rest 14mi @LR Rest or Strength 6mi @E 1mi warm up 4-5x 1200m, @alternating 10k/TP Rest: 1:30-2:00 1mi cool down Rest 5mi @E + Strength Rest 14mi @LR Rest 8mi @E + Strength 1-2mi warm up 4-6x 1200m, @alternating 10k/TP Rest: 1:30-2:00 1-2mi cool down 7mi @E 5mi @E + Strength Rest 14mi @LR Rest 5mi @E + Strength 2mi warm up 5-7x 1200m, @alternating 10k/TP Rest: 1:30-2:00 2mi cool down 6mi @E + Strength 2mi warm up 5mi @MP 2mi cool down 6mi @E 14mi @LR Rest 8mi @E+ 2x :13 sprints + Strength 2mi warm up 5-7x 1200m, @alternating 10k/TP Rest: 1:30-2:00 2mi cool down 8mi @E + Strength 2mi warm up 5mi @MP 2mi cool down 8mi @E 14-16mi @LR Rest or Strength 5mi @Run 4, Walk 1 9mi @Run 4, Walk 1 Rest 5mi @Run 2, Walk 1 + Strength Rest 14mi @Run 4, Walk 1
Sunday Long Run Plan
STRENGTH TRAINING WEEK 14
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I WARM UP
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
Run/Walk: 2 x 10-12 rep Novice I & II: 2 x 10-12 reps 1 min rest between sets
Squat 3 x 3 Reps
Press 4 x 2 Reps
STRENGTH
ALL
STRENGTH
RUN/WALK, NOVICE I
II
INTERMEDIATE, ADVANCE I & II
1-
GROUPS
2-
&
STRENGTH 2-
Novice
Intermediate:
Advanced I
II:
1 min rest between sets Complete
Hip Bridge
2 x 12-15 reps
&
2 x 15-20 reps
sequence once
Bench
Back
p
Hip Series