2021 SUMMER MARATHON TRAINING: WEEK 10 (AUG 9 TO 15) Track Workout: This week we have one of our longest and most challenging workouts, running 800m repeats (2 laps) and running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. Ex) Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. You get 2-3 minute rest after each 800m repeat. Focus on pacing and running each lap evenly at a controlled speed. For split specific chart, click
HERE
Tempo: Advanced runners this week transition into our first marathon pace workout running 7 miles continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
or
7 mi
Strength
@ Easy Pace
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
7 mi
INTERMEDIATE
ADVANCED
6 mi @ Easy Pace
7 mi @ Marathon Pace
1-2 mi Warm Up
8-10 x 800m Yasso Format 2-3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength
8-10 x 800m Yasso Format 2-3 min rest
Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
@ Easy Pace
Strength
8-10 x 800m Yasso Format 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
SAT
SUN
@ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
17 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
18 mi
8 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
3 mi
or
7 mi
Run 3, Walk 1
Strength
Run 3, Walk 1
Training
FRI
Strength Training
Training
Rest
THU 4 mi
Rest 3 mi
HERE
Run 2, Walk 1 Strength Training
Rest
15 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 10 (AUG 9 TO 15) Track Workout: This week we have one of our longest and most challenging workouts, running 800m repeats (2 laps) and running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. Ex) Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. You get 2-3 minute rest after each 800m repeat. Focus on pacing and running each lap evenly at a controlled speed. For split specific chart, click
HERE.
Tempo: Advanced runners this week transition into our first marathon pace workout running 7 miles continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Pace chart can be referenced
Sunday Long Run Plan
MON
TUE
WED
3 mi
NOVICE
Rest
@ Easy Pace
NOVICE II
Rest
@ Easy Pace Strength Training
7 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
5 mi
ADVANCED
Rest
@ Easy Pace Strength Training
RUN/WALK
Rest
Strength Training
FRI
SAT
SUN
Rest or
4 mi
@ Easy Pace
Strength
@ Easy Pace
Rest
15 mi @ Long Run Pace
Training
1-2 mi Warm Up
8-10 x 800m Yasso Format 2-3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
8-10 x 800m Yasso Format 2-3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
8-10 x 800m Yasso Format 2-3 min rest
1-2 mi Cool Down
3mi Run 3, Walk 1
THU
7 mi
Strength Training
3 mi
HERE.
Rest or Strength
4 mi @ Easy Pace
15 mi Rest
@ Long Run Pace
Training
6 mi @ Easy Pace Strength
6 mi @ Easy Pace
Rest
17 mi @ Long Run Pace
Training
5 mi @ Easy Pace Strength
7 mi
8 mi
18 mi
@ Marathon Pace
@ Easy Pace
@ Long Run Pace
Training
Rest
4 mi
7 mi
or
Run 2, Walk 1
Run 3, Walk 1
Strength Training
Strength Training
Rest
15 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Drop Squat
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
V-Sit
NOVICE I
NOVICE I
WEEK 10 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Dips
Dead Bug
Squat Jump
Plank Push Up
Ab Twist
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 3 x 15-20 reps
V-Sit: 3 x 15-20 Dead Bugs: 3 x 15-20 Ab Twist: 3 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets
direction, on each leg
Jumping Jacks (30 sec) Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg) 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