WINTER MARATHON TRAINING: WEEK 17 (APRIL 17-23) Track Workouts: This week we run a light leg turnover workout with 6-8 x 200m at 5k to 1 mile pace. You will want to pay close attention to how your legs feel and if they are still fatigued from training or starting to get some bounce back. For specific split chart, click HERE. Tempo: Advanced runners have their final tempo workout of the training segment, running cruise intervals of 4 x 1 mile. The rest is 1-2 min. 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. Tempo pace chart can be referenced HERE.
MON
TUE
WED
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest or Strength Training
6 mi @ Easy Pace
3 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 200m @ 5k-1mi Pace Equal Jog Rest 1-2 mi Cool Down
3 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
5 mi @ Easy Pace
1-2 mi Warm Up 6-8 x 200m @ 5k-1mi Pace Equal Jog Rest 1-2 mi Cool Down
3 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
1-2 mi Warm Up 6-8 x 200m @ 5k-1mi Pace Equal Jog Rest 1-2 mi Cool Down
6 mi @ Easy Pace
Rest
8 mi 6 mi @ Long Run Pace @ Easy Pace
6 mi Run 2, Walk 1
3 mi Run 2, Walk 1
Rest
4 mi @ Easy Pace
4 x 1 mi @ Tempo Pace 1-2 min rest
4 mi Run 4, Walk 1
Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
8 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Single Leg Cone Touch
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 17 WARM UP Jumping Jacks (30 sec) A-Skip (30 sec) NOVICE High KneesI(30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Hip Series
Dips
Left Lifts
Step Up
Body Weight Row
Ab Twists
Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec) NOVICE Downward DogI (15-30 sec) IT Band Stretch (15-30 sec) Complete sequence once after strength training and/or runs
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 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 10-12 reps Leg Lifts: 2 x 15 Advanced: 2 x 10-12 reps Ab Twists: 2 x 30 sec 1 min rest between sets 30 sec rest between sets