2022 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 12 TO 18) 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 HERE. Saturday Long Run Plan
MON
TUE
WED
THU
FRI
SAT
SUN
NOVICE
6 mi @ Easy Pace
Rest or Strength Training
9 mi @ Easy Pace
5 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
7 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
8 mi @ Easy Pace
1-2 mi Warm Up 2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest 1-2 mi Cool Down
7 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
1-2 mi Warm Up 7 mi @ Easy Pace 2 x 1200m @ Tempo, 1 x 5 x 2 mi 1k @ 5k, 4 x 400m @ 1 mi @ Marathon Pace 2-3 min rest Strength 2 min rest 1-2 mi Cool Down Training
6 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
5 mi Run 2, Walk 1
Rest
Rest
Ready To Run 20 Miler
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
7 mi @ Easy Pace
6 mi Run 4, Walk 1
Strength Training
Rest or Strength Training
9 mi Run 4, Walk 1
2022 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 12 TO 18) 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: This week, Advanced runners will run 2 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 HERE. Sunday Long Run Plan
NOVICE
MON
TUE
Rest
6 mi @ Easy Pace Strength Training
WED
THU
FRI
SAT
SUN
9 mi @ Easy Pace
Rest
5 mi @ Easy Pace
Rest
Ready To Run 20 Miler
Rest
6 mi @ Easy Pace
Rest
Ready To Run 20 Miler
7 mi @ Easy Pace
Rest
Ready To Run 20 Miler
Rest
1-2 mi Warm Up 2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest Strength Training 1-2 mi Cool Down
Rest
1-2 mi Warm Up 2 x 1200m @ Tempo, 1 x 7 mi 1k @ 5k, 4 x 400m @ 1 mi @ Easy Pace 2-3 min rest Strength Training 1-2 mi Cool Down
ADVANCED
Rest
1-2 mi Warm Up 2 x 2 mi 2 x 1200m @ Tempo, 1 x 6 mi 3 mi @ Marathon Pace 1k @ 5k, 4 x 400m @ 1 mi @ Easy Pace @ Easy Pace 2 min rest 2-3 min rest Strength Training 1-2 mi Cool Down
RUN/WALK
Rest
NOVICE II
INTERMEDIATE
7 mi @ Easy Pace
8 mi @ Easy Pace
7 mi @ Easy Pace
6 mi Run 4, Walk 1 Strength Training
9 mi Run 4, Walk 1
Rest
5 mi Run 2, Walk 1
Rest
Ready To Run 20 Miler
Ready To Run 20 Miler
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Push Up
Shoulder Taps
NOVICE I
NOVICE I
WEEK 15 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
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 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
Shoulder Taps: 60 sec Dead Bugs: 2 x 15 reps V-Sits: 2 x 20 reps 30 sec rest between sets