WINTER MARATHON TRAINING: WEEK 7 (JAN 29 TO FEB 4)
Track Workout: A simple ladder workout. Your rest interval will remain the same throughout while your pace increases as the the rep length shortens. For specific chart click HERE. Tempo: 4 mile continuous tempo pace at the same pace you’ve been running. Take 3:00 rest, then run a mile at 10k pace. 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
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 1600m, 1200m, 800m, 400m, 200m @ Tempo1mi pace 1-2 min Rest 1-2 mi Cooldown
4 miles Easy
5 miles Easy
4 miles Tempo + 1 mile @ 10k pace
3 miles Run 2, Walk 1
6 miles Easy Strength Train
6 miles Easy + 4 x :07 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 1600m, 1200m, 800m, 400m, 200m @ Tempo1mi pace 1-2 min Rest 1-2 mi Cooldown 1-2 mi Warmup 1600m, 1200m, 800m, 400m, 200m @ Tempo1mi pace 1-2 min Rest 1-2 mi Cooldown 6 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
14 miles Long Run
Rest
7 miles Easy
15 miles Long Run
Rest
Rest
12 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
5 miles Easy Strength Train
7 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 7 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Cone Touch Matrix
Dips
Dead Bugs
Reverse Lunge
Shoulder Taps
Elbow To Knee
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 1 min rest between sets
Run/Walk: 2 x 12-15 reps Novice I & II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Advanced: 3 x 15-20 reps Advanced II: 3 x 15-20 reps 1 min rest between sets
Plank: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps 30 sec rest between sets