WINTER MARATHON TRAINING: WEEK 2 (JAN. 3-9)
Speed Workout: This week's speed workout bumps up to 400m repeats (1 lap) running 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. Reference specific workout pace chart for splits
HERE.
Tempo: Advanced runners also have their first tempo run this week. This is a 3mi continuous tempo run meant to be run at 80-90% effort level. Aim to run even or negative splits. For your specific tempo pace you can reference the pace chart
MON
TUE
WED
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
HERE.
or
3 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up Rest 3 mi
or
@ Easy Pace
Strength Training
6-8 x 400m @ 10k-5k pace Equal Jog Rest
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 5 mi 4 mi @ Easy Pace
@ Easy Pace
Strength Training
6 mi 3 mi @ Tempo Pace
@ Easy Pace
Strength Training
1-2 mi Warm Up
6-8 x 400m @ 10k-5k pace Equal Jog Rest
4 mi @ Easy Pace
9 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6-8 x 400m @ 10k-5k pace Equal Jog Rest
5 mi @ Easy Pace
Rest
11 mi
5 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
Rest
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
Strength Training
Rest
7 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Forward Lunge
NOVICE I
UPPER BODY
CORE
Plank Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 2 WARM UP
Cone Touch Matrix
Dips
Supermans
Drop Squat
Body Weight Rows
V-Sits
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 45-60 sec/side Supermans: 2 x 30 sec V-Sit: 2 x 10-15 reps
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