WINTER MARATHON TRAINING: WEEK 1 (DEC. 27-JAN. 2) **Note: Due to holiday, group long run is moved from Jan. 1 to Jan. 2** Speed Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits
MON
TUE
HERE.
WED
THU
FRI
SAT
6 mi
3 mi
Rest 3 mi
or
3 mi
@ Easy Pace
@ Easy Pace
Strength
@ Easy Pace
@ Long Run Pace Rest
Rest
to holiday
1-2 mi Warm Up Rest 3 mi
or
@ Easy Pace
Strength Training
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
6 mi
3 mi @ Easy Pace
@ Long Run Pace Rest
Rest
3 mi @ Easy Pace
@ Easy Pace
Strength Training
6 mi 5 mi @ Easy Pace
@ Easy Pace
Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
Strength Training
to holiday
Run 2, Walk 1
Rest
Rest
Run moved due
Strength Training
to holiday
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
10 mi
5 mi @ Easy Pace
5 mi Rest
@ Easy Pace
Strength Training
3 mi
Run 2, Walk 1
Strength
Strength Training
Run moved due
6 mi
3 mi Run 2, Walk 1
@ Long Run Pace
to holiday
1-2 mi Cool Down
or Training
@ Long Run Pace
1-2 mi Cool Down
Rest 3 mi
8 mi
3 mi @ Easy Pace
Run moved due
1-2 mi Cool Down 4 mi
Run moved due
Strength Training
Training
SUN
Run 4, Walk 1 Rest
Rest
Run moved due to holiday
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 1 WARM UP
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
Ab Twists
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 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 12-15 reps
Plank: 2 x 30-45 sec/side Supermans: 2 x 30 sec Ab Twists: 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