2022 SUMMER MARATHON TRAINING: WEEK 8 (JULY 25 TO 31) Track Workouts: This week we run a similar workout to Week 2 but this time we bump it up to 8-10 x 400m repeats. Each repeat is between 10k-5k pace and the rest is a 400m slow jog between repeats. For specific split chart you can click HERE. Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs 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
1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
5 mi @ Easy Pace
6 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 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
6 mi Run 4, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
Rest
13 mi @ Long Run Pace
Rest
Rest
15 mi @ Long Run Pace
Rest
Rest
17 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
13 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 8 (JULY 25 TO 31) Track Workouts: This week we run a similar workout to Week 2 but this time we bump it up to 8-10 x 400m repeats. Each repeat is between 10k-5k pace and the rest is a 400m slow jog between repeats. For specific split chart you can click HERE. Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs 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
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
6 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
Rest or Strength Training
3 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
5 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
6 mi @ Easy Pace
1-2 mi Warm Up 8-10 x 400m @ 10k-5k Pace Equal Jog Rest 1-2 mi Cool Down
6 mi @ Easy Pace
6 mi Run 4, Walk 1
Strength Training
Strength Training Rest or Strength Training
6 mi @ Tempo Pace
3 mi Run 2, Walk 1 Strength Training
17 mi 6 mi @ Easy Pace @ Long Run Pace
Rest
13 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Lunge Matrix
NOVICE I
UPPER BODY
CORE
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 8 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
V-Sits
Hip Series
Body Weight Rows
Leg Lifts
Lunge Matrix: 2 sets: 5 lunges in Run/Walk: 2 x 12-15 reps each direction, on each leg Novice: 2 x 12-15 reps Cone Matrix: 2 sets: 5 touches in Novice II: 2 x 12-15 reps each direction, on each leg Intermediate: 2 x 15-20 reps Hip Series: 2 sets: 10 in each Advanced: 3 x 15-20 reps direction, on each leg 1 min rest between sets 1 min rest between sets
Plank: 60 sec/side V-Sits 2 x 10-20 Leg Lifts: 2 x 10-20 30 sec rest between sets