2022 SUMMER MARATHON TRAINING: WEEK 13 (AUG 29 TO SEPT 4)
Track Workouts: This week we run a speed ladder running multiple paces and distances. We start with 400m and work up to 1200m and then head back down to 400m. Intervals paces range from 10k pace down to 1 mile pace. The rest is 3 minute standing rest after each interval. The shorter the interval, the faster the pace. For specific split chart you can click HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 3 miles with 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 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
9 mi @ Easy Pace
4 mi @ Easy Pace
Rest or Strength Training
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
THU
FRI
SAT
SUN
5 mi @ Easy Pace
Rest
18 mi @ Long Run Pace
Rest
Rest
20 mi @ Long Run Pace
Rest
Rest
20 mi @ Long Run Pace
Rest
Rest
20 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training
1-2 mi Warm Up 5 mi 400m, 600m, 800m, @ Easy Pace 1200m, 800m, 600m, 400m @ 10k-1 mi pace Strength Training 3 min rest 1-2 mi Cool Down
1-2 mi Warm Up 6 mi 400m, 600m, 800m, @ Easy Pace 7 mi 1200m, 800m, 600m, @ Easy Pace 400m @ 10k-1 mi pace Strength Strength Training 3 min rest Training 1-2 mi Cool Down 1-2 mi Warm Up 6 mi 400m, 600m, 800m, 7 mi @ Easy Pace 1200m, 800m, 600m, 3 x 3 mi @ Easy Pace @ Marathon Pace 400m @ 10k-1 mi pace Strength 3 min rest 3 min rest Strength Training Training 1-2 mi Cool Down 8 mi @ Easy Pace
4 mi Run 4, Walk 1
Rest or Strength Training
9 mi Run 4, Walk 1
5 mi Run 2, Walk 1 Strength Training
Rest
18 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 13 (AUG 29 TO SEPT 4)
Track Workouts: This week we run a speed ladder running multiple paces and distances. We start with 400m and work up to 1200m and then head back down to 400m. Intervals paces range from 10k pace down to 1 mile pace. The rest is 3 minute standing rest after each interval. The shorter the interval, the faster the pace. For specific split chart you can click HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 3 miles with 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 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
MON
TUE
Rest
4 mi @ Easy Pace Strength Training
NOVICE II
Rest
INTERMEDIATE
Rest
ADVANCED
RUN/WALK
Rest
Rest
WED
THU
FRI
SAT
SUN
9 mi @ Easy Pace
Rest or Strength Training
5 mi @ Easy Pace
Rest
18 mi @ Long Run Pace
5 mi @ Easy Pace
Rest
20 mi @ Long Run Pace
7 mi @ Easy Pace
Rest
20 mi @ Long Run Pace
1-2 mi Warm Up Rest 400m, 600m, 800m, or 1200m, 800m, 600m, Strength 400m @ 10k-1 mi pace Strength Training Training 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 6 mi 8 mi 400m, 600m, 800m, @ Easy Pace @ Easy Pace 1200m, 800m, 600m, 400m @ 10k-1 mi pace Strength Strength Training 3 min rest Training 1-2 mi Cool Down 4 mi @ Easy Pace
1-2 mi Warm Up 7 mi 400m, 600m, 800m, @ Easy Pace 20 mi 6 mi 3 x 3 mi 1200m, 800m, 600m, @ Long Run Pace @ Easy Pace @ Marathon Pace 400m @ 10k-1 mi pace Strength Strength Training 3 min rest 3 min rest Training 1-2 mi Cool Down 6 mi @ Easy Pace
4 mi Run 4, Walk 1 Strength Training
9 mi Run 4, Walk 1
Rest or Strength Training
5 mi Run 2, Walk 1
Rest
18 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 13 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
Body Weight Squats
Body Weight Row
Ab Twists
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Intermediate: 2 x 15-20 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: 2 x 15-20 reps Ab Twists: 3 x 30 sec 1 min rest between sets 30 sec rest between sets