WINTER MARATHON TRAINING: WEEK 1 (DEC 18 TO 24) Track Workout: You are running repetitions of 400m at Mile pace, with 400m jog rest. These should be fast but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6 x 400m @ 1mi pace 400m Jog Rest 1-2 mi Cooldown
4 miles Easy
6 miles Easy
4 miles Easy Strength Train 6 miles Easy + 6 x :03 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 8 x 400m @ 1mi pace 400m Jog Rest 1-2 mi Cooldown 1-2 mi Warmup 10 x 400m @ 1mi pace 400m Jog Rest 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
6 miles Long Run
Rest
Rest
6 miles Long Run
Rest
Rest
8 miles Long Run
Rest
5 miles Easy
10 miles Long Run
0-3 miles Easy
Rest
6 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
3 miles Easy Strength Train
5 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 1 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
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 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Plank: 2 x 30-45 sec/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets