WINTER MARATHON TRAINING: WEEK 13 (MARCH 11 TO 17)
Track Workout: An introduction to tempo work on the track. The rest is low but your pace should remain controlled enough to get through this workout no problem. For specific chart click HERE. Tempo: 8 miles at marathon pace. This is a long time to maintain pace, be sure to keep your pace under control and practice fueling. For your specific pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
9 miles Easy
6 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 1600m + 4 x 400m @ Tempo-10k pace 1-2 min Rest 1-2 mi Cooldown
7 miles Easy
8 miles @ MP
6 miles Easy Strength Train
8 miles Easy + 3 x :09 sprints Strength Train
RUN/WALK
4 miles Run 3, Walk 1
Rest or Strength Train
FRIDAY
SATURDAY
SUNDAY
Rest
18 miles Long Run
Rest
Rest
20 miles Long Run
Rest
1-2 mi Warmup 6 miles 2-3 x 1600m + 4 x 400m @ Easy Tempo-10k pace 1-2 min Rest Strength Train 1-2 mi Cooldown
Rest
20 miles Long Run
Rest
1-2 mi Warmup 3 x 1600m + 4 x 400m @ Tempo-10k pace 1-2 min Rest 1-2 mi Cooldown
7 miles Easy
20-22 miles Long Run
Rest
Rest
18 miles Run 4, Walk 1
Rest
9 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train
5 miles Easy Strength Train
8 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 13 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
Body Weight Squats
Body Weight Row
Ab Twists
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: 2 x 12-15 reps Novice II: 2 x 12-15 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced: 2 x 15-20 reps Ab Twists: 3 x 30 sec 1 min rest between sets 30 sec rest between sets