WINTER MARATHON TRAINING: WEEK 2 (JAN. 2-8)
Speed Workout: This week's speed workout bumps up to 400m repeats (1 lap) running 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. Reference specific workout pace chart for splits HERE. Tempo: Advanced runners also have their first tempo run this week. This is a 3mi continuous tempo run meant to be run at 80-90% effort level. Aim to run even or negative splits. For your specific tempo pace you can reference the pace chart HERE.
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 10k-5k pace Equal Jog Rest 1-2 mi Cool Down
4 mi @ Easy Pace
3 mi @ Tempo Pace
3 mi Run 2, Walk 1
5 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 10k-5k pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 6-8 x 400m @ 10k-5k pace Equal Jog Rest 1-2 mi Cool Down 3 mi Run 2, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Rest
7 mi @ Long Run Pace
Rest
Rest
9 mi @ Long Run Pace
Rest
Rest
11 mi 5 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
7 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Forward Lunge
NOVICE I
UPPER BODY
CORE
Plank Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 2 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
Cone Touch Matrix
Dips
Supermans
Drop Squat
Body Weight Rows
V-Sits
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 15-20 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 Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps 1 min rest between sets
Plank: 2 x 45-60 sec/side Supermans: 2 x 30 sec V-Sit: 2 x 10-15 reps 30 sec rest between sets