2022 SUMMER MARATHON TRAINING: WEEK 5 (JULY 4 TO 10)
Track Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click HERE Tempo: This week advanced runners have a cruise interval workout running 4 x 1 mile tempo repeats with 1-2 minute rest. 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. For your specific tempo pace you can reference the pace chart HERE Saturday Long Run Plan
MON
TUE
WED
NOVICE
3 mi @ Easy Pace
Rest or Strength Training
5 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
4 mi @ Easy Pace
4 x 1 mi @ Tempo Pace 1-2 min rest
3 mi Run 2, Walk 1
6 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 5 mi Run 2, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Rest
10 mi @ Long Run Pace
Rest
Rest
12 mi @ Long Run Pace
Rest
Rest
14 mi 7 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 5 (JULY 4 TO 10)
Track Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click HERE Tempo: This week advanced runners have a cruise interval workout running 4 x 1 mile tempo repeats with 1-2 minute rest. 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. For your specific tempo pace you can reference the pace chart HERE Sunday Long Run Plan
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MON
TUE
Rest
3 mi @ Easy Pace Strength Training
Rest
Rest
Rest
Rest
WED
THU
FRI
SAT
SUN
5 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace Strength Training 3-4 min rest 1-2 mi Cool Down 1-2 mi Warm Up 200m, 400m, 600m, 5 mi 800m, 600m, 400m, @ Easy Pace 200m @ 5k-1mi pace 3-4 min rest Strength Training 1-2 mi Cool Down 3 mi @ Easy Pace
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace Strength Training 3-4 min rest 1-2 mi Cool Down 6 mi @ Easy Pace
3mi Run 2, Walk 1 Strength Training
5 mi Run 2, Walk 1
4 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
4 x 1 mi @ Tempo 1-2 min rest 3 mi Run 2, Walk 1 Strength Training
14 mi 7 mi @ Easy Pace @ Long Run Pace
Rest
10 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Drop Squats
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 5 WARM UP 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
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 1 min rest between sets
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 1 min rest between sets
Plank: 2 x 60 sec/side Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec 30 sec rest between sets