WINTER MARATHON TRAINING: WEEK 15 (APRIL 4-10)
Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1200m and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart you can click
HERE.
Tempo: Advanced runners run their longest tempo run of the training segment with 5 sets of 2 miles at marathon pace. Each interval is meant to be run at your goal marathon pace. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
MON
HERE.
TUE
WED
@ Easy Pace
or
9 mi
Strength
@ Easy Pace
7 mi
or
@ Easy Pace
Strength Training
8 mi 7 mi @ Easy Pace
@ Easy Pace Strength Training
7 mi 5 x 2 mi 2 min rest
1-2 mi Warm Up
Rest
20 mi @ Long Run Pace
Rest
6 mi
1-2 mi Warm Up
Rest
20 mi @ Long Run Pace
Rest
7 mi
2 x 1200m @ Tempo, 1 x @ Easy Pace 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest Strength Training
Rest
20 mi @ Long Run Pace
Rest
1-2 mi Cool Down
1-2 mi Warm Up
Training
1-2 mi Cool Down
Rest
6 mi @ Easy Pace
Rest
20 mi
3 mi
@ Long Run Pace
@ Easy Pace
Strength Training
5 mi
6 mi
or
9 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
SUN
1-2 mi Cool Down
Strength
@ Marathon Pace
@ Easy Pace
2 x 1200m @ Tempo, 1 x @ Easy Pace 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest Strength Training
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
@ Easy Pace
SAT
Strength Training
Training
Rest
FRI
5 mi
Rest 6 mi
THU
Run 2, Walk 1 Strength Training
Rest
20 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Push Up
Shoulder Taps
NOVICE I
NOVICE I
WEEK 15 WARM UP
Single Leg Cone Touch
Dips
Dead Bugs
Hip Series
Body Weight Row
V-Sits
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
Shoulder Taps: 60 sec Dead Bugs: 2 x 15 reps V-Sits: 2 x 20 reps
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