2022 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 20 TO 26)
Track Workout: This week we take it up to 600m repeats (1 1/2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile interval. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart HERE
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
4 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
5 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 600m @ 10k-5k pace Equal jog rest
3 mi @ Easy Pace
Rest
5 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 5 mi
INTERMEDIATE
4 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
3 x 1 mi
@ Easy Pace
@ Tempo Pace 1-2 min rest
Strength Training
1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace Equal jog rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace Equal jog rest
5 mi @ Easy Pace
Rest
9 mi
5 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
4 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
5 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 20 TO 26)
Track Workout: This week we take it up to 600m repeats (1 1/2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile interval. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart HERE
Sunday Long Run Plan
MON
TUE
WED
3 mi
NOVICE
Rest
@ Easy Pace
NOVICE II
Rest
@ Easy Pace Strength Training
FRI
SAT
SUN
Rest 4 mi
or
3 mi
@ Easy Pace
Strength
@ Easy Pace
Strength Training
3 mi
THU
Rest
5 mi @ Long Run Pace
Training
1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace Equal jog rest
Rest or Strength
3 mi @ Easy Pace
5 mi Rest
@ Long Run Pace
Training
1-2 mi Cool Down 1-2 mi Warm Up 5 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
6-8 x 600m @ 10k-5k pace Equal jog rest 1-2 mi Cool Down 1-2 mi Warm Up
6 mi
ADVANCED
Rest
@ Easy Pace Strength Training
6-8 x 600m @ 10k-5k pace Equal jog rest 1-2 mi Cool Down
3mi
RUN/WALK
Rest
Run 2, Walk 1 Strength Training
3 mi @ Easy Pace Strength
4 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Training
5 mi @ Easy Pace
3 x 1 mi @ Tempo Pace
Strength
5 mi
9 mi
@ Easy Pace
@ Long Run Pace
1-2 min rest
Training
Rest
4 mi
4 mi
or
Run 2, Walk 1
Run 2, Walk 1
Strength Training
Strength Training
Rest
5 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Reverse Lunge
NOVICE I
UPPER BODY
CORE
Push Ups
Dead Bugs
NOVICE I
NOVICE I
WEEK 3 WARM UP
Cone Touch Matrix
Dips
Elbow To Knee
Hip Series
Body Weight Rows
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 12-15 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
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps
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