2024 SUMMER MARATHON TRAINING: WEEK 5 (JULY
8 TO 14) Saturday Long Run Plan
Track Workout: Reps of 400m at 5k pace. The rest is short, so keep the first several reps under control. Once you reach the end of the workout you can attempt to negative split. For specific chart click HERE.
Tempo: You are running a continuous 4 miles at a tempo pace. You should feel fast yet comfortable. Finish this workout knowing you could have done one more mile. For your specific tempo 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 3mi @E Rest or Strength 5mi @E 3mi @E + Strength Rest 10mi @LR Rest 3mi
Rest
Strength 1mi
up 8-10x 400m
Rest: 1:15-
1mi cool down 3mi @E + Strength Rest 10mi @LR Rest 4mi @E 5mi @E + Strength 1-2mi warm up 12x 400m
Rest: 1:15-2:00 1mi cool down 5mi @E + Strength Rest 12mi @LR Rest 2mi
up 4mi
6mi
+ Strength 2mi
up 15x 400m
Rest:
2mi
down 6mi @E + Strength 7mi @E 14mi @LR Rest 2mi warm up 4mi
2mi
down 7mi
5x
sprints + Strength 2mi warm up 15x 400m
Rest: 1:15
2mi cool down 8mi @E + Strength 7mi @E 14mi @LR 4mi or rest
Rest
Strength 5mi
3mi
+
Rest 10mi
Rest
@E
or
warm
@5k
2:00
@5k
warm
@TP 2mi cool down
@E
warm
@5k
1:15-2:00
cool
@TP
cool
@E+
:05
@5k
-2:00
3mi @Run 2, Walk 1
or
@Run 2, Walk 1
@Run 2, Walk 1
Strength
@Run 4, Walk 1
2024 SUMMER MARATHON TRAINING: WEEK 5 (JULY
8 TO 14)
Track Workout: Reps of 400m at 5k pace. The rest is short, so keep the first several reps under control. Once you reach the end of the workout you can attempt to negative split. For specific chart click HERE.
Tempo: You are running a continuous 4 miles at a tempo pace. You should feel fast yet comfortable. Finish this workout knowing you could have done one more mile. For your specific tempo 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 3mi @E 5mi @E Rest 3mi @E + Strength Rest 10mi @LR Rest or Strength 3mi @E 1mi warm up 8-10x 400m @5k Rest: 1:15-2:00 1mi cool down Rest 3mi @E + Strength Rest 10mi @LR Rest 5mi @E + Strength 1-2mi warm up 12x 400m @5k Rest: 1:15-2:00 1-2mi cool down 4mi @E 5mi @E + Strength Rest 12mi @LR Rest 6mi @E + Strength 2mi warm up 15x 400m @5k Rest: 1:15-2:00 2mi cool down 6mi @E + Strength 2mi warm up 4mi @TP 2mi cool down 7mi @E 14mi @LR 4mi or rest 7mi @E+ 5x :05 sprints + Strength 2mi warm up 15x 400m @5k Rest: 1:15-2:00 2mi cool down 8mi @E + Strength 2mi warm up 4mi @TP 2mi cool down 7mi @E 14mi @LR Rest or Strength 3mi @Run 2, Walk 1 5mi @Run 2, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 10mi @Run 4, Walk 1
Sunday Long
Run Plan
STRENGTH TRAINING WEEK 5
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
Novice
min rest between sets
I WARM UP STRENGTH 1ALL GROUPS STRENGTH 2RUN/WALK, NOVICE I & II STRENGTH 2INTERMEDIATE, ADVANCE I & II
I & II: 2 x 10-12 reps 1
NOVICE
Drop Squat Walking Toe Touch Shoulder Taps Leg Lifts Run/Walk:
Novice
II: 2
reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
2 x 10-12 reps
I &
x 10-12
Deadlift 3 x 6 Reps Back Squat 3 x 6 Reps Bench Press 3 x 5 Reps
Reverse Lunge