2021 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 13 TO 19) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1200m and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart you can click
HERE.
Tempo: Advanced runners run their longest tempo run of the training segment with 5 sets of 2 miles at marathon pace. Each interval is meant to be run at your goal marathon pace. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
Rest
NOVICE
6 mi @ Easy Pace
THU
or
9 mi
5 mi
Strength
@ Easy Pace
@ Easy Pace
HERE.
FRI
SAT
SUN
Rest
Rest
Ready To Run 20 Miler
Rest
Rest
Ready To Run 20 Miler
Rest
Rest
Ready To Run 20 Miler
Training
Rest
NOVICE II
7 mi
or
@ Easy Pace
Strength Training
8 mi
INTERMEDIATE
7 mi @ Easy Pace
ADVANCED
Training
1-2 mi Cool Down
7 mi @ Easy Pace
1-2 mi Warm Up
Strength
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Marathon Pace 2 min rest
1-2 mi Warm Up
Strength
@ Easy Pace
6 mi @ Easy Pace
1-2 mi Cool Down
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
7 mi 5 x 2 mi
1-2 mi Warm Up
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
6 mi @ Easy Pace
3 mi Rest
@ Easy Pace
Ready To Run 20 Miler
Rest
RUN/WALK
6 mi
or
9 mi
5 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Run 2, Walk 1
Training
Rest
Rest
Ready To Run 20 Miler
2021 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 13 TO 19) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1200m and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart you can click
HERE.
Tempo: This week, Advanced runners will run 2 sets of 2 miles at marathon pace. Each interval is meant to be run at your goal marathon pace. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
Sunday Long Run Plan
MON
TUE
WED
HERE.
THU
FRI
SAT
SUN
Rest
Ready To Run 20 Miler
Rest
Ready To Run 20 Miler
Rest
Ready To Run 20 Miler
6 mi
NOVICE
Rest
@ Easy Pace
9 mi @ Easy Pace
Rest
5 mi @ Easy Pace
Strength Training
7 mi
NOVICE II
Rest
@ Easy Pace Strength Training
7 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
7 mi
ADVANCED
Rest
@ Easy Pace Strength Training
1-2 mi Warm Up
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
6 mi Rest
@ Easy Pace
1-2 mi Cool Down
1-2 mi Warm Up
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
7 mi
7 mi
@ Easy Pace
@ Easy Pace
1-2 mi Cool Down
1-2 mi Warm Up
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
6 mi @ Easy Pace
2 x 2 mi @ Marathon Pace 2 min rest
3 mi @ Easy Pace
1-2 mi Cool Down
6 mi
RUN/WALK
Rest
Run 4, Walk 1
9 mi Run 4, Walk 1
Strength Training
Ready To Run 20 Miler
Rest
5 mi Run 2, Walk 1
Rest
Ready To Run 20 Miler
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Push Up
Shoulder Taps
NOVICE I
NOVICE I
WEEK 15 WARM UP
Single Leg Cone Touch
Dips
Dead Bugs
Hip Series
Body Weight Row
V-Sits
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 10-12 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: 2 x 12-15 reps
Shoulder Taps: 60 sec Dead Bugs: 2 x 15 reps V-Sits: 2 x 20 reps
1 min rest between sets
1 min rest between sets
30 sec rest between sets
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