WINTER MARATHON TRAINING: WEEK 2 (DEC 25 TO 31) Track Workout: We are running a 3,000m Time Trial. This should be close to an all-out effort. This should be a fun event that will help you gauge your fitness. Help select your goal pace HERE. Tempo Workout: 3 miles at tempo pace with 1-2 minutes rest. You’re testing out your testing tempo pace with this workout. Pick a rest interval that will allow you to maintain your tempo pace. MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
NOVICE II
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
INTERMEDIATE
4 miles Easy
NOVICE
ADVANCED
RUN/WALK
3 x 1mi @ Tempo 1-2 min Rest
3 miles Run 2, Walk 1
5 miles Easy Strength Train
6 miles Easy + 6 x :03 sprints Strength Train Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
9 miles Long Run
Rest
5 miles Easy
11 miles Long Run
0-3 miles Easy
Rest
7 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
4 miles Easy Strength Train
5 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Forward Lunge
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 2 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
Cone Touch Matrix
Dips
Supermans
Drop Squat
Body Weight Rows
V-Sit
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 45-60 sec/side Supermans: 2 x 30 sec V-Sit: 2 x 10-15 reps 30 sec rest between sets