WINTER MARATHON TRAINING: WEEK 4 (JAN 8 TO 14)
Track Workout: Sets of 800m, 600m, 400m at 5k pace. Try to focus on even pacing throughout the workout, do not speed up too much from the 800m rep to the 400m rep. For specific chart click HERE. Tempo: 4x 1 mile at tempo pace. Try to adjust your pace so that you can take as short of a rest interval as possible. You should finish this workout knowing you could have run one more mile. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
4 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 2x (800m, 600m, 400m) @ 5k pace 2-3 min Rest 1-2 mi Cooldown
4 miles Easy
4 x 1mi Tempo 1-2 min rest
3 miles Run 2, Walk 1
5 miles Easy Strength Train
6 miles Easy + 5 x :05 sprints Strength Train Rest or Strength Train
1-2 mi Warmup 2x (800m, 600m, 400m) @ 5k pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2x (800m, 600m, 400m) @ 5k pace 2-3 min Rest 1-2 mi Cooldown
4 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest
Rest
9 miles Long Run
Rest
Rest
11 miles Long Run
Rest
6 miles Easy
13 miles Long Run
Rest
Rest
9 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
5 miles Easy Strength Train
6 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 4 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
Ab Twists
Lateral Lunge
Body Weight Rows
Supermans
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 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
Plank: 2 x 60 sec/side Ab Twists: 2 x 45 sec Supermans: 2 x 30 reps 30 sec rest between sets