2022 SUMMER MARATHON TRAINING: WEEK 7 (JULY 18 TO 24)
Track Workouts: This week we run a combination workout, running sets of 200m and 600m repeats. Each set is two 200m repeats and one 600m repeat for a total of 3 sets. You get equal jog rest, so after each repeat you jog the same distance for recovery. All repeats are between 10k-5k pace. For specific split chart you can click HERE. Tempo: This week advanced runners have a cruise interval workout running 5 x 1 mile tempo repeats with 1-2 minute rest. 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. As tempo workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE. Saturday Long Run Plan
MON
TUE
WED
NOVICE
3 mi @ Easy Pace
Rest or Strength Training
6 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
NOVICE II
INTERMEDIATE
5 mi @ Easy Pace
ADVANCED
5 mi x 1 mi @ Tempo Pace 1-2 min rest
RUN/WALK
3 mi Run 2, Walk 1
6 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
1-2 mi Warm Up 3 mi 3 Sets (2 x 200m + 1 x 600m) @ Easy Pace @ 10k-5k Pace Equal Jog Rest Strength Training 1-2 mi Cool Down
Rest
12 mi @ Long Run Pace
Rest
1-2 mi Warm Up 6 mi 3 Sets (2 x 200m + 1 x 600m) @ Easy Pace @ 10k-5k Pace Equal Jog Rest Strength Training 1-2 mi Cool Down
Rest
14 mi @ Long Run Pace
Rest
1-2 mi Warm Up 6 mi 3 Sets (2 x 200m + 1 x 600m) @ Easy Pace @ 10k-5k Pace Equal Jog Rest Strength Training 1-2 mi Cool Down
Rest
15 mi 6 mi @ Long Run Pace @ Easy Pace
6 mi Run 2, Walk 1
Strength Training
3 mi Run 2, Walk 1 Strength Training
Rest
12 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 7 (JULY 18 TO 24)
Track Workouts: This week we run a combination workout, running sets of 200m and 600m repeats. Each set is two 200m repeats and one 600m repeat for a total of 3 sets. You get equal jog rest, so after each repeat you jog the same distance for recovery. All repeats are between 10k-5k pace. For specific split chart you can click HERE. Tempo: This week advanced runners have a cruise interval workout running 5 x 1 mile tempo repeats with 1-2 minute rest. 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. As tempo workouts get longer and the temperatures get warmer, take that into account when selecting your 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
WED
THU
FRI
SAT
SUN
6 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
14 mi @ Long Run Pace
Rest
1-2 mi Warm Up 3 Sets (2 x 200m + 1 x 600m) @ 10k-5k Pace Equal Jog Rest Strength Training 1-2 mi Cool Down
Rest
1-2 mi Warm Up 6 mi @ Easy Pace 3 Sets (2 x 200m + 1 x 600m) @ 10k-5k Pace Strength Equal Jog Rest Strength Training Training 1-2 mi Cool Down
5 mi @ Easy Pace
Rest
1-2 mi Warm Up 6 mi 3 Sets (2 x 200m + 1 x 600m) @ Easy Pace @ 10k-5k Pace Equal Jog Rest Strength Strength Training 1-2 mi Cool Down Training
5 mi x 1 mi @ Tempo 1-2 min rest
Rest
3 mi @ Easy Pace
6 mi @ Easy Pace
6 mi @ Easy Pace
3mi Run 2, Walk 1 Strength Training
6 mi Run 2, Walk 1
Rest or Strength Training
3 mi Run 2, Walk 1 Strength Training
15 mi 6 mi @ Easy Pace @ Long Run Pace
Rest
12 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Drop Squat
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 7 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
Cone Touch Matrix
Dips
Dead Bugs
Reverse Lunge
Shoulder Taps
Elbow To Knee
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
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Advanced: 3 x 15-20 reps 1 min rest between sets
Plank: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps 30 sec rest between sets