WINTER MARATHON TRAINING: WEEK 14 (MARCH 18 TO 24)
Track Workout: A simple ladder workout where your pace should progress as the rep length shortens. You may run a little slower this time around, to compensate for the 400m active jog rest. For specific chart click HERE. Tempo: 2x 3 miles at marathon pace. You should practice race fueling midway through this tempo. This should feel relatively easy compare to last week’s tempo workout. More experienced runners should run the final 3 miles of their long run at tempo pace. For your specific paces you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
5 miles Easy
Rest or Strength Train
9 miles Easy
6 miles Easy
Rest or Strength Train
7 miles Easy
2 x 3mi @ MP 2 min rest
5 miles Run 4, Walk 1
8 miles Easy Strength Train
6 miles Easy + 3 x :09 sprints Strength Train Rest or Strength Train
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
14 miles Long Run
Rest
1-2 mi Warmup 1600m, 1200m, 800m, 5 miles Easy 400m @ Tempo-1mi pace 400m Jog Rest Strength Train 1-2 mi Cooldown
Rest
14 miles Long Run
Rest
1-2 mi Warmup 5 miles 1600m, 1200m, 800m, Easy 400m @ Tempo-1mi pace 400m Jog Rest Strength Train 1-2 mi Cooldown
Rest
14 miles Long Run
Rest
6 miles Easy
14 miles Long Run w/optional last 3mi @ MP
Rest
Rest
14 miles Run 4, Walk 1
Rest
5 miles Easy Strength Train
1-2 mi Warmup 1600m, 1200m, 800m, 6 miles Easy 400m @ Tempo-1mi pace 400m Jog Rest Strength Train 1-2 mi Cooldown
9 miles Run 4, Walk 1
5 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Hip Rotations
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 14 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
Leg Lifts
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps Advanced II: 2 x 10-12 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 Plank x3 Directions: 60 sec/side Advanced: 2 x 12-15 reps Elbow To Knee: 2 x 10 Advanced II: 2 x 12-15 reps Leg Lifts: 2 x 20 1 min rest between sets 30 sec rest between sets