WINTER MARATHON TRAINING: WEEK 16 (APRIL 11-17) 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.
MON 4 mi @ Easy Pace or Rest
4 mi @ Easy Pace or Rest
TUE Rest
8 mi
4 mi
Strength
@ Easy Pace
@ Easy Pace
Rest or Strength Training
@ Easy Pace
Run 4, Walk 1 or Rest
SUN
12 mi @ Long Run Pace
Rest
Strength
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 1-2 mi Cool Down
@ Easy Pace
4 mi @ Easy Pace
1-2 mi Cool Down
Training
Training
4 mi
2-3 min rest
2-3 min rest
@ Easy Pace or Rest
Rest
SAT
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Strength
6 mi 6 mi
FRI
Training
@ Easy Pace or Rest
THU
or
6 mi 5 mi
WED
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 or
8 mi
4 mi
Strength
Run 3, Walk 1
Run 2, Walk 1
Training
Rest
12 mi Run 4, Walk 1
Rest
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 (30 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