WINTER MARATHON TRAINING: WEEK 3 (JAN 1 TO 7)
Track Workout: Sets of 600m, 200m at Mile pace, with 2:00-3:00 rest. The 600m will be tough, while the 200m should feel quick and smooth. Reference specific split chart HERE. Tempo: You are running 3 miles at a tempo pace. You should feel comfortably fast. Finish this workout knowing you could have done one more mile. For your specific tempo pace you can reference the pace chart HERE
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
4 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 3 x (600, 200) @ 1mi pace 2-3min Rest 1-2 mi Cooldown
4 miles Easy
3 miles Tempo
5 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 4 x (600, 200) @ 1mi pace 2-3min Rest 1-2 mi Cooldown 1-2 mi Warmup 4 x (600, 200) @ 1mi pace 2-3min Rest 1-2 mi Cooldown
4 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
5 miles Long Run
Rest
Rest
5 miles Long Run
Rest
Rest
7 miles Long Run
Rest
5 miles Easy
9 miles Long Run w/optional last 3mi @ MP
0-3 miles Easy
Rest
5 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
Reverse Lunge
Push Ups
Dead Bugs
NOVICE I
NOVICE I
NOVICE I
WEEK 3 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
Elbow To Knee
Hip Series
Body Weight Rows
Leg Lifts
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
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
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets