2022 SUMMER MARATHON TRAINING: WEEK 6 (JULY 11 TO 17)
Track Workouts: This week we run a cutdown ladder starting with 1 mile at tempo pace and then work down to 200m at 5k pace. You will want to stay controlled on the 1 mile tempo portion of the workout and then stay within the 5k range for the shorter intervals. The rest is just 2 min. after each interval, so pace wisely. Reference specific split chart HERE. Tempo: This week Advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, and your last mile split should be your fastest. Be sure to take distance and temperature into account when selecting your tempo pace. Tempo pace chart can be referenced HERE Saturday Long Run Plan
MON
TUE
WED
NOVICE
3 mi @ Easy Pace
Rest or Strength Training
5 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
5 mi @ Easy Pace
5 mi @ Tempo Pace
3 mi Run 2, Walk 1
6 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 5 mi Run 4, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Rest
7 mi @ Long Run Pace
Rest
Rest
10 mi @ Long Run Pace
Rest
Rest
12 mi 5 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
4 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
7 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 6 (JULY 11 TO 17)
Track Workouts: This week we run a cutdown ladder starting with 1 mile at tempo pace and then work down to 200m at 5k pace. You will want to stay controlled on the 1 mile tempo portion of the workout and then stay within the 5k range for the shorter intervals. The rest is just 2 min. after each interval, so pace wisely. Reference specific split chart HERE. Tempo: This week Advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, and your last mile split should be your fastest. Be sure to take distance and temperature into account when selecting your tempo pace. Tempo pace chart can be referenced HERE Sunday Long Run Plan
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MON
TUE
Rest
3 mi @ Easy Pace Strength Training
Rest
3 mi @ Easy Pace Strength Training
Rest
6 mi @ Easy Pace Strength Training
Rest
6 mi @ Easy Pace Strength Training
Rest
3mi Run 2, Walk 1 Strength Training
WED
THU
FRI
SAT
SUN
5 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
5 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1mi, 800m, 600m, 400m, 200m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down 5 mi Run 4, Walk 1
4 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training Rest or Strength Training
5 mi @ Tempo
4 mi Run 2, Walk 1 Strength Training
12 mi 5 mi @ Easy Pace @ Long Run Pace
Rest
7 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Hip Bridge
NOVICE I
UPPER BODY
CORE
Pushups
Elbow To Knee
NOVICE I
NOVICE I
WEEK 6 WARM UP 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
Cone Touch Matrix
Dips
Supermans
Hip Rotations
Body Weight Rows
Ab Twists
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 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 15-20 reps 1 min rest between sets
Elbow To Knee: 2 x 15/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets