WINTER MARATHON TRAINING: WEEK 10 (FEB 19 TO 25)
Track Workout: 400m’s at 10k pace, with short rest. These should have a “cruise” feel to them. Stay controlled and focus on even splitting, do not negative split. For specific chart click HERE. Tempo: 6 miles at marathon pace, focus on control and even splits. Practice fueling during this workout. For your specific pace you can reference the pace chart HERE.
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
7 miles Easy
NOVICE II
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 12-14 x 400m @ 10k pace :45-1:30 min Rest 1-2 mi Cooldown
INTERMEDIATE
6 miles Easy
NOVICE
ADVANCED
6 miles @ MP
6 miles Easy Strength Train
8 miles Easy + 3 x :09 sprints Strength Train
RUN/WALK
3 miles Run 3, Walk 1
Rest or Strength Train
1-2 mi Warmup 16 x 400m @ 10k pace :45-1:30 min Rest 1-2 mi Cooldown
1-2 mi Warmup 18 x 400m @ 10k pace :45-1:30 min Rest 1-2 mi Cooldown
7 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
15 miles Long Run
Rest
Rest
15 miles Long Run
Rest
Rest
17 miles Long Run
Rest
7 miles Easy
18 miles Long Run
Rest
Rest
15 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
6 miles Easy Strength Train
7 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sit
NOVICE I
NOVICE I
NOVICE I
WEEK 10 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
2 sets: 5 touches in each direction, on each leg
Dips
Dead Bug
Squat Jump
Plank Push Up
Ab Twist
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
V-Sit: 3 x 15-20 Dead Bugs: 3 x 15-20 Ab Twist: 3 x 30 sec 30 sec rest between sets