WINTER MARATHON TRAINING: WEEK 3 (JAN 9-15)
Speed Workout: This week we take it up to 600m repeats (1 1/2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE. Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile 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. For your specific tempo pace you can reference the pace chart HERE.
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 600m @ 10k-5k pace 3 min rest 1-2 mi Cool Down
4 mi @ Easy Pace
3 x 1 mi @ Tempo Pace 1-2 min rest
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 600m @ 10k-5k pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 6-8 x 600m @ 10k-5k pace 3 min rest 1-2 mi Cool Down 4 mi Run 2, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
5 mi @ Long Run Pace
Rest
Rest
5 mi @ Long Run Pace
Rest
Rest
7 mi @ Long Run Pace
Rest
Rest
9 mi 5 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 3 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
5 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Reverse Lunge
NOVICE I
UPPER BODY
CORE
Push Ups
Dead Bugs
NOVICE I
NOVICE I
WEEK 3 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
Elbow To Knee
Hip Series
Body Weight Rows
Leg Lifts
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 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
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets