WINTER MARATHON TRAINING: WEEK 4 (JAN 17-23)
Speed Workout: This week we are up to 800m repeats (2 laps), running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. For example: Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. Focus on pacing and running each lap evenly For specific chart click
HERE.
Tempo: This week Advanced runners have a continuous 4 mile tempo run. Aim to run even or negative splits, with your last mile split being your fastest. For your specific tempo pace you can reference the pace chart
MON
TUE
HERE.
WED
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
4 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
9 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up Rest 3 mi
or
@ Easy Pace
Strength Training
6-8 x 800m Yasso Format 3-4 min rest
3 mi @ Easy Pace
Rest
9 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 5 mi 4 mi @ Easy Pace
@ Easy Pace
Strength Training
6 mi 4 mi @ Tempo Pace
@ Easy Pace
Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
5 mi @ Easy Pace
11 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
6 mi @ Easy Pace
Rest
13 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
Rest
3 mi
3 mi
or
4 mi
Run 2, Walk 1
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
Strength Training
Rest
9 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 4 WARM UP
Cone Touch Matrix
Dips
Ab Twists
Lateral Lunge
Body Weight Rows
Supermans
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 Ab Twists: 2 x 45 sec Supermans: 2 x 30 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