WINTER MARATHON TRAINING: WEEK 15 (MARCH 25 TO 31)
Track Workout: 1000m’s at 10k pace. Compared to the 1200m’s a few weeks ago, the rest intervals on this workout is shorter. Focus on even splitting. This is a challenging training week, so don’t run faster than you need to in order to hit pace. For specific chart click HERE. Tempo: A 10 mile tempo or 2 sets of 5 miles. This is a challenging week of training. If you been cruising through your tempo workouts, you can run continuously. If the tempo runs have been a struggle target the 2 sets of 5 miles. IFor your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
6 miles Easy
Rest or Strength Train
9 miles Easy
7 miles Easy
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k pace 1:30-2:30 min Rest 1-2 mi Cooldown
9 miles Easy
10 miles @ MP or 2 x 5mi @ MP 2 min rest
6 miles Run 4, Walk 1
7 miles Easy Strength Train
6 miles Easy + 2 x :11 sprints Strength Train Rest or Strength Train
1-2 mi Warmup 5-6 x 1000m @ 10k pace 1:30-2:30 min Rest 1-2 mi Cooldown
1-2 mi Warmup 6 x 1000m @ 10k pace 1:30-2:30 min Rest 1-2 mi Cooldown
9 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train
6 miles Easy Strength Train
7 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
20 miles Long Run
Rest
Rest
20 miles Long Run
Rest
Rest
20 miles Long Run
Rest
7 miles Easy
20 miles Long Run
Rest
Rest
20 miles Run 4, Walk 1
Rest
Strength Train
8 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Push Up
Shoulder Taps
NOVICE I
NOVICE I
NOVICE I
WEEK 15 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
Dead Bugs
Hip Series
Body Weight Row
V-Sits
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 Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Shoulder Taps: 60 sec Dead Bugs: 2 x 15 reps V-Sits: 2 x 20 reps 30 sec rest between sets