WINTER MARATHON TRAINING: WEEK 16 (APRIL 1 TO 7)
Track Workout: For this ladder workout, you should remain consistent through the 1000m, the get aggressive for the final 3 reps. For specific chart click HERE. Tempo: 4 miles at marathon pace, 2:00 rest, then 1 mile at 10k pace. Experienced runners should practice marathon pace for the last 3 miles of the long run. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
8 miles Easy
4 miles
5 miles Easy
Rest or Strength Train
6 miles Easy Strength Train
ADVANCED
RUN/WALK
4 miles @ MP + 1mi @ 10k pace 2 min rest
4 miles Run 4, Walk 1
6 miles Easy + 2 x :11 sprints Strength Train Rest or Strength Train
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
1-2 mi Warmup 400m, 600m, 800m, 4 miles Easy 1000m, 800m, 600m, 400m @ 10k-5k pace Strength Train 1:30-2:30 min Rest 1-2 mi Cooldown
Rest
12 miles Long Run
Rest
1-2 mi Warmup 400m, 600m, 800m, 4 miles 1000m, 800m, 600m, 400m Easy @ 10k-5k pace 1:30-2:30 min Rest Strength Train 1-2 mi Cooldown
Rest
12 miles Long Run
Rest
6 miles Easy
13 miles Long Run w/optional last 3mi @ MP
Rest
Rest
12 miles Run 4, Walk 1
Rest
4 miles Easy Strength Train
1-2 mi Warmup 400m, 600m, 800m, 6 miles Easy 1000m, 800m, 600m, 400m @ 10k-5k pace Strength Train 1:30-2:30 min Rest 1-2 mi Cooldown
8 miles Run 4, Walk 1
4 miles Run 2, Walk 1
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Single Leg Cone Touch
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
Hip Series
Dips
V-Sits
Single Leg Hip Bridge
Body Weight Row
Ab Twists
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 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
Plank x3 Directions: 60 sec/side V-Sits: 2 x 15 Ab Twists: 2 x 30 sec 30 sec rest between sets
WEEK 16 WARM UP Jumping Jacks (60 sec) A-Skip (30 sec) NOVICE High KneesI(30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction) Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec) NOVICE Downward DogI (15-30 sec) IT Band Stretch (15-30 sec) Complete sequence once after strength training and/or runs