WINTER MARATHON TRAINING: WEEK 11 (FEB 26 TO MARCH 3)
Track Workout: Reps of 800’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible. Do not worry about finishing fast if you are consistent. For specific chart click HERE. Tempo: 2 sets of 4 miles, focus on dialing in marathon pace. Consider taking your race fuel after the first set. For your specific tempo pace you can reference the pace chart HERE.
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
8 miles Easy
NOVICE II
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 5-6 x 800m @ 10k pace 1:15-2:00 min Rest 1-2 mi Cooldown
INTERMEDIATE
6 miles Easy
NOVICE
ADVANCED
RUN/WALK
2 x 4mi @ MP 2 min rest
4 miles Run 3, Walk 1
7 miles Easy Strength Train
8 miles Easy + 3 x :09 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 6-7 x 800m @ 10k pace 1:15-2:00 min Rest 1-2 mi Cooldown
1-2 mi Warmup 8 x 800m @ 10k pace 1:15-2:00 min Rest 1-2 mi Cooldown
8 miles Run 4, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
16 miles Long Run
Rest
Rest
16 miles Long Run
Rest
Rest
18 miles Long Run
Rest
7 miles Easy
20 miles Long Run
Rest
Rest
16 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
Body Weight Squat
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 11 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
Plank Push Up
Leg Lifts
Drop Squat
Body Weight Row
Ab Twist
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
Run/Walk: 2 x 12-15 reps Novice I & II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Plank x3 Directions: 60 sec/side Advanced: 3 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced II: 3 x 15-20 reps Ab Twist: 3 x 30 sec 1 min rest between sets 30 sec rest between sets