2024 SUMMER MARATHON TRAINING: WEEK
1 (JUNE 10 TO 16)
Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
3mi @E Rest or Strength
3mi @E Rest or Strength
4mi @E 4mi @E + Strength
warm up 8x 200m, @1mi Rest: 200m jog 1mi cool down
warm up
200m, @1mi
200m jog
warm up
5mi @E 6mi @E + Strength 2mi warm up 12x 200m, @1mi Rest: 200m jog 2mi cool down
5mi @ E 6mi @E+ 6x :03 sprints + Strength 2mi warm up 12x 200m, @1mi Rest: 200m jog 2mi cool down
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II Y
THURSDAY FRIDAY SATURDAY SUNDAY
3mi
Rest
Rest
TUESDAY WEDNESDAY
3mi @E
@E + Strength
6mi @LR
3mi
+ Strength Rest 6mi @LR Rest
3mi
+
Rest 8mi
Rest
5mi
5mi
10mi
1mi
@E
1-2mi
10x
Rest:
1-2mi
@E
Strength
@LR
@E + Strength
@E
@LR Rest
5mi @E 10mi @LR 3mi or rest
Rest
Rest
7mi @E + Strength
3mi @Run 2, Walk 1 Rest or Strength 3mi @Run 2, Walk 1 3mi @Run 2, Walk 1 + Strength
6mi @Run 4, Walk 1
Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK
Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest or Strength 3mi @E 3mi @E Rest 3mi @E + Strength Rest 6mi @LR Rest or Strength 3mi @E 1mi warm up 8x 200m, @1mi Rest: 200m jog 1mi cool down Rest 3mi @E + Strength Rest 6mi @LR Rest 4mi @E + Strength 1-2mi warm up 10x 200m, @1mi Rest: 200m jog 1-2mi cool down 4mi @E 3mi @E + Strength Rest 8mi @LR Rest 6mi @E + Strength 2mi warm up 12x 200m, @1mi Rest: 200m jog 2mi cool down 5mi @E + Strength 5mi @E 5mi @E 10mi @LR 3mi or rest 6mi @E+ 6x :03 sprints + Strength 2mi warm up 12x 200m, @1mi Rest: 200m jog 2mi cool down 7mi @E + Strength 5mi @ E 5mi @E 10mi @LR Rest or Strength 3mi @Run 2, Walk 1 3mi @Run 2, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 6mi @Run 4, Walk 1
.
1 (JUNE 10 TO 16)
Long Run Plan
STRENGTH TRAINING WEEK 1
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
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)
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.
Run/Walk: 2 x 10-12 rep
I & II: 2 x 10-12 reps
min rest between sets NOVICE I WARM UP STRENGTH 1ALL GROUPS STRENGTH 2RUN/WALK, NOVICE I & II STRENGTH 2INTERMEDIATE, ADVANCE I & II
Novice
1
Step Ups Body Weight Squat Dips Plank x 3 Directions
Novice
Intermediate:
Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
2 x 12-15 reps
Deadlift 3 x 8 Reps Back Squat 3 x 8 Reps Bench Press 3 x 6 Reps
Forward Lunge