2022 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 5 TO 11) Track Workouts: This week we run a cut down ladder starting with a 2k and cutting down to 400m. The 2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click HERE (Note: 2k splits are listed as mile pace) Tempo: Advanced runners this week cut back to run 8mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As 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
5 mi @ Easy Pace
Rest or Strength Training
9 mi @ Easy Pace
6 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
8 mi @ Easy Pace
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
7 mi @ Easy Pace
8 mi @ Marathon Pace
5 mi Run 4, Walk 1
Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
9 mi Run 4, Walk 1
THU
FRI
SAT
SUN
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training 5 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training 5 mi Run 2, Walk 1 Strength Training
Rest
14 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 5 T0 11) Track Workouts: This week we run a cut down ladder starting with a 2k and cutting down to 400m. The 2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click HERE (Note: 2k splits are listed as mile pace) Tempo: Advanced runners this week cut back to run 8mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As 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
5 mi @ Easy Pace Strength Training
Rest
6 mi @ Easy Pace Strength Training
Rest
8 mi @ Easy Pace Strength Training
Rest
5 mi @ Easy Pace Strength Training
Rest
5 mi Run 4, Walk 1 Strength Training
WED
THU
FRI
SAT
SUN
9 mi @ Easy Pace
Rest or Strength Training
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
Rest or Strength Training
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
5 mi @ Easy Pace
7 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
9 mi Run 4, Walk 1
Strength Training
Strength Training Rest or Strength Training
14 mi 8 mi 6 mi @ Marathon Pace @ Easy Pace @ Long Run Pace
5 mi Run 2, Walk 1
Rest
14 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Hip Rotations
NOVICE I
UPPER BODY
CORE
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 14 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
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Bridge
Body Weight Row
Leg Lifts
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 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 12-15 reps 1 min rest between sets
Plank x3 Directions: 60 sec/side Elbow To Knee: 2 x 10 Leg Lifts: 2 x 20 30 sec rest between sets