2021 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 27 TO OCT 3) Track Workouts: This week we run a light leg turnover workout with 6-8 x 200m at 5k to 1 mile pace. You will want to pay close attention to how your legs feel and if they are still fatigued from training or starting to get some bounce back. For specific split chart, click
HERE.
Tempo: Advanced runners have their final tempo workout of the training segment, running cruise intervals of 4 x 1 mile. The rest is 1-2 min. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
HERE. Saturday Long Run Plan
NOVICE
MON 4 mi @ Easy Pace
TUE
WED
Rest
THU
or
6 mi
3 mi
Strength
@ Easy Pace
@ Easy Pace
FRI
Rest
SAT
SUN
8 mi @ Long Run Pace
Rest
Training
Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
5 mi
INTERMEDIATE
ADVANCED
4 mi @ Easy Pace
1-2 mi Warm Up
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
8 mi @ Long Run Pace
Rest
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
Rest
1-2 mi Cool Down
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
@ Easy Pace
3 mi @ Easy Pace
4 x 1 mi
@ Easy Pace
@ Tempo Pace
1-2 min rest
Strength
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
Training
1-2 mi Cool Down
3 mi @ Easy Pace
Rest
6 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
8 mi
6 mi
@ Long Run Pace
@ Easy Pace
Rest
RUN/WALK
4 mi
or
6 mi
3 mi
Run 3, Walk 1
Strength
Run 2, Walk 1
Run 2, Walk 1
Training
Rest
8 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 27 TO OCT 3) Track Workouts: This week we run a light leg turnover workout with 6-8 x 200m at 5k to 1 mile pace. You will want to pay close attention to how your legs feel and if they are still fatigued from training or starting to get some bounce back. For specific split chart, click
HERE.
Tempo: Advanced runners have their final tempo workout of the training segment, running cruise intervals of 4 x 1 mile. The rest is 1-2 min. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
HERE. Sunday Long Run Plan
MON
TUE
WED
THU
FRI
SAT
SUN
4 mi
NOVICE
Rest
@ Easy Pace
6 mi
@ Easy Pace
Rest
3 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Strength Training
4 mi
NOVICE II
Rest
@ Easy Pace
Strength Training
5 mi
INTERMEDIATE
Rest
@ Easy Pace
Strength Training
5 mi
ADVANCED
Rest
@ Easy Pace
Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
Rest
3 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
1-2 mi Cool Down
1-2 mi Warm Up
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
3 mi
4 mi
@ Easy Pace
@ Easy Pace
Rest
8 mi @ Long Run Pace
1-2 mi Cool Down
1-2 mi Warm Up
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
6 mi
4 x 1 mi
@ Easy Pace
@ Tempo Pace 1-2 min rest
6 mi
8 mi
@ Easy Pace
@ Long Run Pace
1-2 mi Cool Down
4 mi
RUN/WALK
Rest
Run 3, Walk 1
6 mi
Run 2, Walk 1
Strength Training
Rest
3 mi Run 2, Walk 1
Rest
8 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Single Leg Hip Brudge
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 17 WARM UP
Hip Series
Dips
Leg Lifts
Step Up
Body Weight Row
Ab Twists
Jumping Jacks (60 sec) A-Skip (30 sec)
NOVICE I High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec)
NOVICE I Downward Dog (15-30 sec) IT Band Stretch (15-30 sec)
Complete sequence once after strength training and/or runs
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 1 min rest between sets
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 10-12 reps Leg Lifts: 2 x 15 Advanced: 2 x 10-12 reps Ab Twists: 2 x 30 sec 1 min rest between sets
30 sec rest between sets