WINTER MARATHON TRAINING: WEEK 8 (FEB 14-20)
Speed Workout: This week we run a similar workout to Week 2 but this time we bump it up to 8-10 x 400m repeats. Each repeat is between 10k-5k pace and the rest is a 400m slow jog between repeats. For specific split chart, click
HERE.
Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
HERE.
WED
@ Easy Pace
or
6 mi
Strength
@ Easy Pace
3 mi
or
@ Easy Pace
Strength Training
6 mi 5 mi @ Easy Pace
6 mi @ Tempo Pace
1-2 mi Warm Up
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
Training
1-2 mi Cool Down
6 mi
1-2 mi Warm Up
@ Easy Pace
Strength
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
SUN
@ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
3 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
17 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
3 mi
3 mi
or
6 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
3 mi
Rest 3 mi
THU
Run 2, Walk 1 Strength Training
Rest
13 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Lunge Matrix
NOVICE I
UPPER BODY
CORE
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 8 WARM UP
Cone Touch Matrix
Dips
V-Sits
Hip Series
Body Weight Rows
Leg Lifts
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Advanced: 3 x 15-20 reps
Plank: 60 sec/side V-Sits 2 x 10-20 Leg Lifts: 2 x 10-20
1 min rest between sets
30 sec rest between sets
Jumping Jacks (30 sec) Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg) Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Lunge Matrix: 2 sets: 5 lunges in each direction, on each leg
Cone Matrix: 2 sets: 5 touches in each direction, on each leg
Complete sequence once
Hip Series: 2 sets: 10 in each direction, on each leg 1 min rest between sets