WINTER MARATHON TRAINING: WEEK 11 (MARCH 7-13) Track Workout: This week we run 1000m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click
HERE.
Tempo: Advanced runners this week run cruise intervals in 4 sets of 2 miles with 2 minute rest after each interval. 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. As tempo workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced
HERE.
MON
TUE
WED
@ Easy Pace
or
8 mi
Strength
@ Easy Pace
4 mi
or
@ Easy Pace
Strength Training
7 mi 6 mi @ Easy Pace
4 x 2 mi
4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
7 mi
1-2 mi Warm Up
Strength
4-5 x 1000m @ Tempo-5k pace 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Marathon Pace 2 min rest
1-2 mi Warm Up
4-5 x 1000m @ Tempo-5k pace 2-3 min rest
@ Easy Pace
Rest
SUN
@ Easy Pace
Rest
16 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
16 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
18 mi @ Long Run Pace
Rest
Strength Training
8 mi @ Easy Pace
Rest
20 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
4 mi
or
8 mi
Run 3, Walk 1
Strength
Run 4, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
4 mi
Rest 4 mi
THU
Run 2, Walk 1 Strength Training
Rest
16 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Body Weight Squat
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 11 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Plank Push Up
Leg Lifts
Body Weight Row
Ab Twist
direction, on each leg
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)
Drop Squat
Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
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 1 min rest between sets
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced: 3 x 15-20 reps Ab Twist: 3 x 30 sec 1 min rest between sets
30 sec rest between sets