2022 SUMMER MARATHON TRAINING: WEEK 10 (AUG 8 TO 14) Track Workout: This week we have one of our longest and most challenging workouts, running 800m repeats (2 laps) and running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. Ex) Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. You get 2-3 minute rest after each 800m repeat. Focus on pacing and running each lap evenly at a controlled speed. For split specific chart, click HERE Tempo: Advanced runners this week transition into our first marathon pace workout running 7 miles continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. 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
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
6 mi @ Easy Pace
7 mi @ Marathon Pace
3 mi Run 3, Walk 1
7 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down
7 mi Run 3, Walk 1
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
Rest
15 mi @ Long Run Pace
Rest
Rest
17 mi @ Long Run Pace
Rest
Rest
18 mi 8 mi @ Long Run Pace @ Easy Pace
Strength Training 4 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training
Rest
15 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 10 (AUG 8 TO 14) Track Workout: This week we have one of our longest and most challenging workouts, running 800m repeats (2 laps) and running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. Ex) Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. You get 2-3 minute rest after each 800m repeat. Focus on pacing and running each lap evenly at a controlled speed. For split specific chart, click HERE. Tempo: Advanced runners this week transition into our first marathon pace workout running 7 miles continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. 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
7 mi @ Easy Pace Strength Training
Rest
5 mi @ Easy Pace Strength Training
Rest
3mi Run 3, Walk 1 Strength Training
WED
THU
FRI
SAT
SUN
7 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down
Rest or Strength Training
4 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
6 mi @ Easy Pace
Rest
17 mi @ Long Run Pace
1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
1-2 mi Warm Up 8-10 x 800m Yasso Format 2-3 min rest 1-2 mi Cool Down
5 mi @ Easy Pace
7 mi Run 3, Walk 1
Strength Training
Strength Training Rest or Strength Training
18 mi 8 mi 7 mi @ Long Run Pace @ Easy Pace @ Marathon Pace
4 mi Run 2, Walk 1 Strength Training
Rest
15 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Drop Squat
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
V-Sit
NOVICE I
NOVICE I
WEEK 10 Cone Touch Matrix
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
2 sets: 5 touches in each direction, on each leg
Dips
Dead Bug
Squat Jump
Plank Push Up
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 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: 3 x 15-20 reps 1 min rest between sets
V-Sit: 3 x 15-20 Dead Bugs: 3 x 15-20 Ab Twist: 3 x 30 sec 30 sec rest between sets