WINTER MARATHON TRAINING: WEEK 6 (JAN 22 TO 28)
Track Workout: Reps of 800m at 5k pace. These should be challenging reps. Your goal should be to even split through the majority of this workout with the freedom to push hard on the final rep if you are feeling good. For the 200’s you should be considerably faster then mile pace. For specific chart click HERE. Tempo: A continuous 5 mile tempo run. This should be comfortably fast for most of the run, trying to hit a similar pace as last week. Depending on how you’re feeling and your experience level you should practice running marathon pace for the last 3 miles of your long run. For your specific tempo pace you can reference the pace chart HERE. MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
5 miles Easy
NOVICE II
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 4-5 x 800m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
INTERMEDIATE
4 miles Easy
NOVICE
ADVANCED
5 miles Tempo
6 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
1-2 mi Warmup 5-6 x 800m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
1-2 mi Warmup 6 x 800m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
5 miles Run 4, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
10 miles Long Run
Rest
6 miles Easy
12 miles Long Run w/optional last 3mi @ MP
0-4 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
Hip Bridge
Pushups
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 6 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
Hip Rotations
Body Weight Rows
Ab Twists
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 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
Elbow To Knee: 2 x 15/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets