WINTER MARATHON TRAINING: WEEK 12 (MARCH 4 TO 10)
Track Workout: 1200m at 10k pace. These should have a “cruise” pace, but will start to challenge your ability to maintain an even pace. Stay locked in, focused, and target even splits. For specific chart click HERE. Tempo: A repeat of 6 miles at marathon pace. Your fitness has likely improved, but you should stay consistent in your pacing. Practice fueling at some point in this workout. Experienced runners should target 3 miles at marathon pace at the end of their long run. 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
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
INTERMEDIATE
5 miles Easy
NOVICE
ADVANCED
6 miles @ MP
7 miles Easy Strength Train
6 miles Easy + 3 x :09 sprints Strength Train
RUN/WALK
4 miles Run 3, Walk 1
Rest or Strength Train
1-2 mi Warmup 4-5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
1-2 mi Warmup 5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
8 miles Run 3, Walk 1
THURSDAY 5 miles Easy Strength Train
5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
14 miles Long Run
Rest
6 miles Easy
14 miles Long Run w/optional last 3mi @ MP
Rest
Rest
12 miles Run 4, Walk 1
Rest
Strength Train
5 miles Easy Strength Train
6 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Hip Series
Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 12 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
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Bridge
Body Weight Row
Superman
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 10-12 reps Plank x3 Directions: 60 sec/side Advanced: 2 x 10-12 reps Elbow To Knee: 2 x 15 Advanced II: 2 x 10-12 reps Superman: 2 x 20 1 min rest between sets 30 sec rest between sets