WINTER MARATHON TRAINING: WEEK 5 (JAN 24-30)
Speed Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart click
HERE.
Tempo: This week advanced runners have a cruise interval workout running 4 x 1 mile tempo repeats with 1-2 minute rest. 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. For your specific tempo pace, reference the pace chart
MON
TUE
HERE.
WED
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
5 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up
Rest 3 mi
or
@ Easy Pace
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6 mi 4 mi @ Easy Pace
@ Easy Pace
Strength Training
6 mi 4 x 1 mi
@ Easy Pace
@ Tempo Pace
1-2 min rest
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
4 mi @ Easy Pace
12 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
6 mi @ Easy Pace
Rest
14 mi
7 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
Rest
3 mi
3 mi
or
5 mi
Run 2, Walk 1
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
Strength Training
Rest
10 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Drop Squats
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 5 WARM UP
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 Leg Lifts: 2 x 45 sec Dead Bugs: 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