2022 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 19 TO 25) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1000m repeats 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, click HERE. Tempo: No tempo run this week! Enjoy the easy run.
Saturday Long Run Plan
MON
TUE
WED
THU
FRI
SAT
SUN
NOVICE
4 mi @ Easy Pace or Rest
Rest or Strength Training
8 mi @ Easy Pace
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
NOVICE II
4 mi @ Easy Pace or Rest
Rest or Strength Training
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
INTERMEDIATE
5 mi @ Easy Pace or Rest
6 mi 1-2 mi Warm Up @ Easy Pace 2 x 1k @ Tempo, 2 x 800m
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
ADVANCED
6 mi @ Easy Pace or Rest
1-2 mi Warm Up 6 mi @ Easy Pace 2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Strength Training
2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
Rest
6 mi 12 mi @ Long Run Pace @ Easy Pace
RUN/WALK
4 mi Run 4, Walk 1 or Rest
Rest or Strength Training
8 mi Run 3, Walk 1
4 mi Run 2, Walk 1
Rest
Strength Training
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest 1-2 mi Cool Down
@ 5k, 4 x 400m @ 1 mi
2-3 min rest 1-2 mi Cool Down
12 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 19 TO 25) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1000m repeats 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, click HERE. Tempo: Advanced runners this week have a 5mi continuous run at tempo pace. Aim to run even or negative splits, your last split should be your fastest. 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
Rest
6 mi @ Easy Pace
THU
FRI
SAT
SUN
8 mi @ Easy Pace
Rest
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
4 mi @ Easy Pace
5 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Strength Training
2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
6 mi @ Easy Pace
5 mi @ Tempo Pace
8 mi Run 3, Walk 1
Rest
4 mi Run 2, Walk 1
Strength Training
Rest
WED
4 mi Run 4, Walk 1 Strength Training
1-2 mi Warm Up
2-3 min rest 1-2 mi Cool Down
6 mi 12 mi @ Easy Pace @ Long Run Pace
Rest
12 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Single Leg Cone Touch
NOVICE I
UPPER BODY
CORE
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 16 WARM UP Jumping Jacks (60 sec) A-Skip (30 sec) NOVICE High KneesI(30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Hip Series
Dips
V-Sits
Single Leg Hip Bridge
Body Weight Row
Ab Twists
Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec) NOVICE Downward DogI (15-30 sec) IT Band Stretch (15-30 sec) Complete sequence once after strength training and/or runs
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 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 10-12 reps V-Sits: 2 x 15 Advanced: 2 x 10-12 reps Ab Twists: 2 x 30 sec 1 min rest between sets 30 sec rest between sets