2024 SUMMER MARATHON TRAINING: WEEK 2 (JUNE 17 TO
Track Workout: You are running repetitions of 400m at Mile pace, with 400m jog rest. These should be quick, but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
Tempo: Three by mile at tempo pace. These are comfortably fast, but slow enough that 1:30 rest should feel like plenty of time. Reference a specific pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
SUNDAY
Rest
3mi
3mi @E + Strength Rest 7mi @LR Rest
Rest
1mi
up 6x 400m
Rest: 400m jog 1mi
3mi @E + Strength Rest 7mi @LR Rest 4mi
5mi
+ Strength 1-2mi warm up 8x 400m
1mi Rest: 400m jog 1-2mi warm up 4mi @E + Strength Rest 9mi @LR Rest
Rest:
2mi
10x
Rest:
2mi
5mi @E + Strength 5mi @E 11mi @LR Rest
Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
3mi @E
or Strength
@E
3mi @E
or Strength
warm
@ 1mi
cool down
@E
@E
@
2mi warm up 3x 1mi @TP
1:30 2mi cool down 6mi @E + Strength
warm up
400m @ 1mi
400m jog
cool down
Rest:
7mi
2mi warm up 10x 400m
1mi Rest: 400m jog 2mi
down 6mi @E + Strength 5mi @E 11mi @LR 3mi or rest
Rest
3mi
Rest 7mi
Rest
2mi warm up 3x 1mi @TP
1:30 2mi cool down
@E+ 6x :03 sprints + Strength
@
cool
3mi @Run 2, Walk 1
or Strength 3mi @Run 2, Walk 1
@Run 2, Walk 1 + Strength
@Run 4, Walk 1
23)
2024 SUMMER MARATHON TRAINING: WEEK 2 (JUNE 17 TO 23)
Track Workout: You are running repetitions of 400m at Mile pace, with 400m jog rest. These should be quick, but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
Tempo: Three by mile at tempo pace. These are comfortably fast, but slow enough that 1:30 rest should feel like plenty of time. Reference a specific pace chart 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 7mi @LR Rest or Strength 3mi @E 1mi warm up 6x 400m @ 1mi Rest: 400m jog 1mi cool down Rest 3mi @E + Strength Rest 7mi @LR Rest 5mi @E + Strength 1-2mi warm up 8x 400m @ 1mi Rest: 400m jog 1-2mi warm up 4mi @E 4mi @E + Strength Rest 9mi @LR Rest 6mi @E + Strength 2mi warm up 10x 400m @ 1mi Rest: 400m jog 2mi warm up 5mi @E + Strength 2mi warm up 3x 1mi @TP Rest: 1:30 2mi cool down 5mi @E 11mi @LR 3mi or rest 7mi @E+ 6x :03 sprints + Strength 2mi warm up 10x 400m @ 1mi Rest: 400m jog 2mi cool down 6mi @E + Strength 2mi warm up 3x 1mi @TP Rest: 1:30 2mi cool down 5mi @E 11mi @LR Rest or Strength 3mi @Run 2, Walk 1 3mi @Run 2, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 7mi @Run 4, Walk 1
STRENGTH TRAINING WEEK 2
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