2022 SUMMER MARATHON TRAINING: WEEK 1 (JUNE 6 TO 12) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits
Saturday Long Run Plan
MON
TUE
HERE.
WED
NOVICE
@ Easy Pace
or Strength
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
3 mi
@ Easy Pace
@ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 4 mi
INTERMEDIATE
3 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
5 mi @ Easy Pace
@ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
8 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
5 mi @ Easy Pace
Rest
10 mi
5 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
3 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
6 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 1 (JUNE 6 TO 13) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits
Sunday Long Run Plan
MON
TUE
HERE.
WED
THU
Rest
NOVICE
FRI
SAT
SUN
3 mi
3 mi
or
3 mi
@ Easy Pace
Strength
@ Easy Pace
Rest
Training
@ Easy Pace
Rest
6 mi @ Long Run Pace
Strength Training
1-2 mi Warm Up Rest
NOVICE II
3 mi @ Easy Pace
or Strength Training
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
3 mi Rest
@ Easy Pace
6 mi Rest
@ Long Run Pace
Strength Training
1-2 mi Cool Down 4 mi
INTERMEDIATE
3 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
5 mi @ Easy Pace
@ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
3 mi @ Easy Pace Rest Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k- 1 mi pace Equal Jog Rest
5 mi @ Easy Pace Rest
5 mi
10 mi
@ Easy Pace
@ Long Run Pace
Strength Training
1-2 mi Cool Down
3 mi
or
3 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
8 mi @ Long Run Pace
1-2 mi Cool Down
Rest
RUN/WALK
Rest
3 mi Rest
Run 2, Walk 1 Strength Training
Rest
6 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 1 WARM UP
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
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 12-15 reps Advanced: 2 x 15-20 reps
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 12-15 reps
Plank: 2 x 30-45 sec/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets
Knee To Chest (10 each leg) Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once