WINTER MARATHON TRAINING: WEEK 8 (FEB 5 TO 11)
Track Workout: “Yasso Pace” is a pace that is pegged to your marathon goal pace. So a 3:30:00 marathoner should target 3:30 for their 800m reps. This is a classic indicator of your marathon fitness. For specific chart click HERE. Tempo: 3 sets of 2 miles at your tempo pace. Rest is 1:00-2:00. Select the rest interval that you need to maintain your pace throughout the workout. 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
6 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 6-8 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown
5 miles Easy
3 x 2mi Tempo 1-2 min rest
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 8-10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 8-10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown
6 miles Run 4, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
13 miles Long Run
Rest
Rest
13 miles Long Run
Rest
Rest
15 miles Long Run
Rest
7 miles Easy
17 miles Long Run
Rest
Rest
13 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
6 miles Easy Strength Train
7 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Lunge Matrix
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
Cone Touch Matrix
Dips
V-Sits
Hip Series
Body Weight Rows
Leg Lifts
WEEK 8 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
Lunge Matrix: 2 sets: 5 lunges in Run/Walk: 2 x 12-15 reps each direction, on each leg Novice I & II: 2 x 12-15 reps Cone Matrix: 2 sets: 5 touches in Intermediate: 2 x 15-20 reps each direction, on each leg Advanced: 3 x 15-20 reps Hip Series: 2 sets: 10 in each Advanced II: 3 x 15-20 reps direction, on each leg 1 min rest between sets 1 min rest between sets
Plank: 60 sec/side V-Sits 2 x 10-20 Leg Lifts: 2 x 10-20 30 sec rest between sets