2021 SUMMER MARATHON TRAINING: WEEK 5 (JULY 5 TO 11)
Track Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click HERE
Tempo: This week advanced runners have a cruise interval workout running 4 x 1 mile tempo repeats with 1-2 minute rest. 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. For your specific tempo pace you can reference the pace chart HERE
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
5 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up
Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6 mi
INTERMEDIATE
4 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
4 x 1 mi
@ Easy Pace
@ Tempo Pace 1-2 min rest
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
12 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
6 mi @ Easy Pace
Rest
14 mi
7 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
5 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 5 (JULY 5 TO 11)
Track Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click HERE
Tempo: This week advanced runners have a cruise interval workout running 4 x 1 mile tempo repeats with 1-2 minute rest. 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. For your specific tempo pace you can reference the pace chart HERE
Sunday Long Run Plan
MON
TUE
WED
3 mi
NOVICE
Rest
@ Easy Pace
THU
FRI
SAT
SUN
Rest 5 mi
or
3 mi
@ Easy Pace
Strength
@ Easy Pace
Strength Training
Rest
10 mi @ Long Run Pace
Training
1-2 mi Warm Up
3 mi
NOVICE II
Rest
@ Easy Pace Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
Rest or Strength
3 mi @ Easy Pace
10 mi Rest
@ Long Run Pace
Training
1-2 mi Cool Down 1-2 mi Warm Up
5 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 1-2 mi Warm Up
6 mi
ADVANCED
Rest
@ Easy Pace Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down
3mi
RUN/WALK
Rest
Run 2, Walk 1 Strength Training
4 mi @ Easy Pace Strength
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Training
6 mi @ Easy Pace
4 x 1 mi @ Tempo
Strength
7 mi
14 mi
@ Easy Pace
@ Long Run Pace
1-2 min rest
Training
Rest
3 mi
5 mi
or
Run 2, Walk 1
Run 2, Walk 1
Strength Training
Strength Training
Rest
10 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Drop Squats
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 5 WARM UP
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 15-20 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 15-20 reps
Plank: 2 x 60 sec/side Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets
Knee To Chest (10 each leg) Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once