WINTER MARATHON TRAINING: WEEK 9 (FEB 12 TO 18)
Track Workout: Your final “aerobic power” workout. Focus on keeping your pace even as the rep length shortens. Feel free to take a slightly longer rest if it helps you maintain your speed on the reps. For specific chart click HERE. Tempo: 5 miles at marathon pace plus 2 miles at tempo pace. More experienced runners should close the last 3 miles of the long run at marathon pace. You should practice fueling during these workouts. For your specific pace you can reference the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
3 miles Easy
Rest or Strength Train
7 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 1000m, 2 x 800m, 2 x 400m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
4 miles Easy
5 mi @ MP + 2mi @ Tempo 3 min rest
3 miles Run 3, Walk 1
6 miles Easy Strength Train
6 miles Easy + 4 x :07 sprints Strength Train Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 2 x 1000m, 2 x 800m, 2 x 400m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2 x 1000m, 2 x 800m, 2 x 400m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
7 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
13 miles Long Run
Rest
6 miles Easy
14 miles Long Run w/optional last 3mi @ MP
Rest
Rest
10 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
6 miles Easy Strength Train
7 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Up
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 9 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
Single Leg Cone Touch
Pushups
Hip Bridge
Hip Series
Plank Pushups
Ab Twist
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 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Elbow To Knee: 2 x 10-15 Hip Bridge: 2 x 10-15 Ab Twist: 2 x 30 sec 30 sec rest between sets