2021 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 6 TO 12) Track Workouts:
This week we run a cut down ladder starting with a 2k and cutting down to 400m. The
2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click
HERE (Note: 2k splits are listed as mile pace)
Tempo:
Advanced runners this week cut back to run 8mi 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. Tempo pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
or
9 mi
Strength
@ Easy Pace
NOVICE II
6 mi
or
@ Easy Pace
Strength Training
8 mi
INTERMEDIATE
7 mi @ Easy Pace
ADVANCED
@ Marathon Pace
1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi 8 mi
1-2 mi Warm Up
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest
@ Easy Pace
1-2 mi Warm Up
Strength
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
SUN
@ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
14 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
5 mi
5 mi
or
9 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
5 mi
Rest 5 mi
THU
HERE.
Run 2, Walk 1 Strength Training
Rest
14 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 6 T0 12) Track Workouts:
This week we run a cut down ladder starting with a 2k and cutting down to 400m. The
2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click
HERE (Note: 2k splits are listed as mile pace)
Tempo:
Advanced runners this week cut back to run 8mi 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. Tempo pace chart can be referenced
Sunday Long Run Plan
MON
TUE
WED
5 mi
NOVICE
Rest
@ Easy Pace
NOVICE II
Rest
@ Easy Pace Strength Training
8 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
5 mi
ADVANCED
Rest
@ Easy Pace Strength Training
RUN/WALK
Rest
Strength Training
SAT
SUN
Rest or
5 mi
@ Easy Pace
Strength
@ Easy Pace
Rest
14 mi @ Long Run Pace
Training
1-2 mi Warm Up
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
1-2 mi Warm Up
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
1-2 mi Warm Up
2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
5 mi Run 4, Walk 1
FRI
9 mi
Strength Training
6 mi
THU
HERE.
Rest or Strength
5 mi @ Easy Pace
14 mi Rest
@ Long Run Pace
Training
5 mi @ Easy Pace Strength
7 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Training
6 mi @ Easy Pace Strength
8 mi
6 mi
14 mi
@ Marathon Pace
@ Easy Pace
@ Long Run Pace
Training
Rest 9 mi
or
5 mi
Run 4, Walk 1
Strength
Run 2, Walk 1
Training
Rest
14 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Hip Rotations
NOVICE I
UPPER BODY
CORE
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 14 WARM UP
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Bridge
Body Weight Row
Leg Lifts
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
Plank x3 Directions: 60 sec/side Elbow To Knee: 2 x 10 Leg Lifts: 2 x 20
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