WINTER MARATHON TRAINING: WEEK 17 (APRIL 8 TO 14)
Track Workout: 1600m repeats at tempo pace on the track, keep the pace under control. The 200's should be quick, but not excessively challenging. For specific chart click HERE. Tempo: Experienced advance runners will close the last 2 miles of their long run at tempo pace. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4 miles Easy
Rest or Strength Train
6 miles Easy
3 miles Easy
Rest
8 miles Long Run
Rest
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 1600m + 4 x 200m @ Tempo-1mi pace 1-2 min Rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
Rest
1-2 mi Warmup 3 x 1600m + 4 x 200m @ Tempo-1mi pace 1-2 min Rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
Rest
Rest
Rest
4 miles Easy
5 miles Easy Strength Train
ADVANCED
8 miles Easy
5 miles Easy + 2 x :11 sprints Strength Train
RUN/WALK
4 miles Run 4, Walk 1
Rest or Strength Train
1-2 mi Warmup 3 x 1600m + 4 x 200m @ Tempo-1mi pace 1-2 min Rest 1-2 mi Cooldown
6 miles Easy
5 miles Easy
10 miles Long Run w/optional last 2mi @ Tempo
6 miles Run 4, Walk 1
3 miles Run 2, Walk 1
Rest
8 miles Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Single Leg Hip Brudge
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 17 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)
Hip Series
Dips
Leg Lifts
Step Up
Body Weight Row
Ab Twists
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
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 Plank x3 Directions: 60 sec/side Advanced: 2 x 10-12 reps Leg Lifts: 2 x 15 Advanced II: 2 x 10-12 reps Ab Twists: 2 x 30 sec 1 min rest between sets 30 sec rest between sets