2022 SUMMER MARATHON TRAINING: WEEK 11 (AUG 15 TO 21)
Track Workouts: This week we run 1000m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE. Tempo: Advanced runners this week run cruise intervals in 4 sets of 2 miles with 2 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 and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE. Saturday Long Run Plan
MON
TUE
WED
NOVICE
4 mi @ Easy Pace
Rest or Strength Training
8 mi @ Easy Pace
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
7 mi @ Easy Pace
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
6 mi @ Easy Pace
Strength Training
7 mi @ Easy Pace 4 x 2 mi @ Marathon Pace Strength 2-3 min rest Training 4 mi Run 3, Walk 1
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
8 mi Run 4, Walk 1
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest
16 mi @ Long Run Pace
Rest
Rest
16 mi @ Long Run Pace
Rest
Rest
18 mi @ Long Run Pace
Rest
Rest
20 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training 4 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training
8 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training
Rest
16 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 11 (AUG 15 TO 21)
Track Workouts: This week we run 1000m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE. Tempo: Advanced runners this week run cruise intervals in 4 sets of 2 miles with 2 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 and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE. Sunday Long Run Plan
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MON
TUE
Rest
4 mi @ Easy Pace Strength Training
Rest
4 mi @ Easy Pace Strength Training
Rest
7 mi @ Easy Pace Strength Training
Rest
7 mi @ Easy Pace Strength Training
Rest
4 mi Run 3, Walk 1 Strength Training
WED
THU
FRI
SAT
SUN
8 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
Rest
16 mi @ Long Run Pace
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
Rest or Strength Training
4 mi @ Easy Pace
Rest
16 mi @ Long Run Pace
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
6 mi @ Easy Pace
Rest
18 mi @ Long Run Pace
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
8 mi @ Easy Pace
8 mi Run 4, Walk 1
Strength Training
Strength Training Rest or Strength Training
4 x 2 mi 20 mi 6 mi @ Marathon Pace @ Easy Pace @ Long Run Pace 2-3 min rest
4 mi Run 2, Walk 1
Rest
16 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Body Weight Squat
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 11 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 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
2 sets: 5 touches in each direction, on each leg
Plank Push Up
Leg Lifts
Drop Squat
Body Weight Row
Ab Twist
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 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced: 3 x 15-20 reps Ab Twist: 3 x 30 sec 1 min rest between sets 30 sec rest between sets