2021 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 20 TO 26) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1000m repeats 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, click
HERE.
Tempo: No tempo run this week! Enjoy the easy run.
Saturday Long Run Plan
NOVICE
NOVICE II
MON
Rest or
8 mi
4 mi
or
Strength
@ Easy Pace
@ Easy Pace
Rest
Training
4 mi
Rest
@ Easy Pace
or
or
Strength
Rest
Training
@ Easy Pace or
6 mi @ Easy Pace or Rest
4 mi
RUN/WALK
THU
4 mi
Rest
ADVANCED
WED
@ Easy Pace
5 mi
INTERMEDIATE
TUE
6 mi @ Easy Pace
2-3 min rest
1-2 mi Cool Down
Strength Training
12 mi @ Long Run Pace
Rest
4 mi
Rest
@ Easy Pace
12 mi @ Long Run Pace
Rest
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Training
SUN
1-2 mi Cool Down
2-3 min rest
6 mi
Rest
SAT
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Strength
@ Easy Pace
FRI
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest
6 mi @ Easy Pace
Rest
12 mi
6 mi
@ Long Run Pace
@ Easy Pace
1-2 mi Cool Down
Rest
Run 4, Walk 1
or
8 mi
4 mi
or
Strength
Run 3, Walk 1
Run 2, Walk 1
Rest
Training
Rest
12 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 20 TO 26) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1000m repeats 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, click
HERE.
Tempo: Advanced runners this week have a 5mi continuous run at tempo pace. Aim to run even or negative splits, your last split should be your fastest. Pace chart can be referenced HERE.
Sunday Long Run Plan
MON
TUE
WED
THU
FRI
SAT
SUN
4 mi
NOVICE
Rest
@ Easy Pace
8 mi
@ Easy Pace
Rest
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Strength Training
4 mi
NOVICE II
Rest
@ Easy Pace
Strength Training
6 mi
INTERMEDIATE
Rest
@ Easy Pace
Strength Training
6 mi
ADVANCED
Rest
@ Easy Pace
Strength Training
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest
Rest
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
1-2 mi Cool Down
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest
4 mi
5 mi
@ Easy Pace
@ Easy Pace
Rest
12 mi @ Long Run Pace
1-2 mi Cool Down
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest
6 mi
5 mi
6 mi
12 mi
@ Easy Pace
@ Tempo Pace
@ Easy Pace
@ Long Run Pace
1-2 mi Cool Down
4 mi
RUN/WALK
Rest
Run 4, Walk 1
8 mi
Run 3, Walk 1
Strength Training
Rest
4 mi Run 2, Walk 1
Rest
12 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Single Leg Cone Touch
NOVICE I
UPPER BODY
CORE
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 16 WARM UP
Hip Series
Dips
V-Sits
Single Leg Hip Bridge
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 V-Sits: 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