2022 SUMMER MARATHON TRAINING: WEEK 9 (AUG 1 TO 7)
Track Workouts: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click HERE
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 minute rest after each 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. 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
7 mi @ Easy Pace
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
5 mi @ Easy Pace
ADVANCED
3 x 2 mi @ Tempo Pace 2-3 min rest
RUN/WALK
3 mi Run 2, Walk 1
6 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
7 mi Run 3, Walk 1
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Rest
10 mi @ Long Run Pace
Rest
Rest
13 mi @ Long Run Pace
Rest
Rest
14 mi 8 mi @ Long Run Pace @ Easy Pace
Strength Training 4 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 9 (AUG 1 TO 7)
Track Workouts: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click HERE
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 minute rest after each 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. 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
Rest
4 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
7 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
Rest or Strength Training
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
5 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
4 mi @ Easy Pace
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
7 mi Run 3, Walk 1
Strength Training
Strength Training Rest or Strength Training
3 x 2 mi @ Tempo Pace 2-3 min rest 4 mi Run 2, Walk 1 Strength Training
14 mi 8 mi @ Easy Pace @ Long Run Pace
Rest
10 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Step Up
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
WEEK 9 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
Single Leg Cone Touch
Pushups
Hip Bridge
Hip Series
Plank Pushups
Ab Twist
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 10-12 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 12-15 reps 1 min rest between sets
Elbow To Knee: 2 x 10-15 Hip Bridge: 2 x 10-15 Ab Twist: 2 x 30 sec 30 sec rest between sets