WINTER MARATHON TRAINING: WEEK 6 (JAN 31 - FEB 6)
Speed Workout:This week we run a cutdown ladder starting with 1 mile at tempo pace and then work down to 200m at 5k pace. You will want to stay controlled on the 1 mile tempo portion of the workout and then stay within the 5k range for the shorter intervals. The rest is just 2 min. after each interval, so pace wisley. Reference specific split chart
HERE.
Tempo: This week Advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, and your last mile split should be your fastest. Be sure to take distance and temperature into account when selecting your tempo pace. Tempo pace chart can be referenced
MON
TUE
HERE.
WED
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
5 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
1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6 mi 5 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi 5 mi @ Tempo Pace
@ Easy Pace Strength Training
1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest
Rest
10 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest
4 mi @ Easy Pace
Rest
12 mi
5 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
Strength
Run 2, Walk 1
Training
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
7 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Hip Bridge
NOVICE I
UPPER BODY
CORE
Pushups
Elbow To Knee
NOVICE I
NOVICE I
WEEK 6 WARM UP
Cone Touch Matrix
Dips
Supermans
Hip Rotations
Body Weight Rows
Ab Twists
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
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
Elbow To Knee: 2 x 15/side Supermans: 2 x 30 sec Ab Twists: 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