WINTER MARATHON TRAINING: WEEK 9 (FEB 21-27) Speed Workout: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click
HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 minute rest after each interval. 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. As tempo workouts get longer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
WED
@ Easy Pace
or
7 mi
Strength
@ Easy Pace
4 mi
or
@ Easy Pace
Strength Training
6 mi 5 mi @ Easy Pace
3 x 2 mi
8-10 x 600m @ 10k-5k Pace 3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
Strength
8-10 x 600m @ 10k-5k Pace 3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 2-3 min rest
1-2 mi Warm Up
8-10 x 600m @ 10k-5k Pace 3 min rest
@ Easy Pace
Rest
SUN
@ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
4 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
14 mi
8 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
3 mi
or
7 mi
Run 2, Walk 1
Strength
Run 3, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
4 mi
Rest 3 mi
THU
HERE.
Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Step Up
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
WEEK 9 WARM UP
Single Leg Cone Touch
Pushups
Hip Bridge
Hip Series
Plank Pushups
Ab Twist
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 10-12 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 12-15 reps
Elbow To Knee: 2 x 10-15 Hip Bridge: 2 x 10-15 Ab Twist: 2 x 30 sec
1 min rest between sets
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)
Complete sequence once