WINTER MARATHON TRAINING: WEEK 5 (JAN 15 TO 21)
Track Workout: Reps of 400m at 5k. Focus on being “honest” with your 5k pace. It will be easy to run too fast on these reps. These intervals should have a “cruise” feel to them. Your rest interval should be slightly less then the time it takes you to run the 400m. For specific chart click HERE. Tempo: A 4 Mile tempo pace. You should feel fast yet comfortable, for most of it this workout. It’s ok for this to be slightly slower then last week’s tempo intervals. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
3 miles Easy
Rest or Strength Train
5 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 8-10 x 400m @ 5k pace 1-2 min Rest 1-2 mi Cooldown
4 miles Easy
4 miles Tempo
5 miles Easy Strength Train
6 miles Easy + 5 x :05 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 12 x 400m @ 5k pace 1-2 min Rest 1-2 mi Cooldown
1-2 mi Warmup 15 x 400m @ 5k pace 1-2 min Rest 1-2 mi Cooldown
5 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
12 miles Long Run
Rest
7 miles Easy
14 miles Long Run
0-4 miles Easy
Rest
10 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
Drop Squats
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 5 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
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec 30 sec rest between sets