Winter Marathon Training - Week 15

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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


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