WINTER MARATHON TRAINING: WEEK 13 (MARCH 20-26)
Track Workouts: This week we run a speed ladder running multiple paces and distances. We start with 400m and work up to 1200m and then head back down to 400m. Intervals paces range from 10k pace down to 1 mile pace. The rest is 3 minute standing rest after each interval. The shorter the interval, the faster the pace. For specific split chart you can click HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 3 miles with 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.
1-2 mi Warm Up
1-2 mi Warm Up
1-2 mi Cool Down
1-2 mi Warm Up
MON TUE WED THU FRI SAT SUN
Rest or Strength Training 9 mi @ Easy Pace 5 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 7 mi @ Easy Pace Strength Training 5 mi Run 2, Walk 1 Strength Training 20 mi @ Long Run Pace Rest Rest Rest 4 mi @ Easy Pace 9 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training 18 mi @ Long Run Pace 20 mi @ Long Run Pace 20 mi @ Long Run Pace 18 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training Rest 4 mi @ Easy Pace 7 mi @ Easy Pace 3 x 3 mi @ Marathon Pace 3 mins rest Rest or Strength Training 8 mi @ Easy Pace Strength Training Rest or Strength Training Rest Rest Rest Rest Rest 6 mi @ Easy Pace 4 mi Run 4, Walk 1
400m,
1200m,
400m
600m, 800m,
800m, 600m,
@ 10k-1 mi pace 3 min rest
1-2 mi Cool Down
400m,
1200m,
400m
600m, 800m,
800m, 600m,
@ 10k-1 mi pace 3 min rest
400m,
1200m,
400m
600m, 800m,
800m, 600m,
@ 10k-1 mi pace 3 min rest 1-2 mi Cool Down
STRENGTH TRAINING WEEK 13
UP
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg)
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
Run/Walk: 2 x 10-12 reps
Novice: 2 x 10-12 reps
Novice II: 2 x 10-12 reps
Intermediate: 2 x 15-20 reps
Advanced: 2 x 15-20 reps
1 min rest between sets
Run/Walk: 2 x 12-15 reps
Novice: 2 x 12-15 reps
Novice II: 2 x 12-15 reps
Intermediate: 2 x 15-20 reps
Advanced: 2 x 15-20 reps
1 min rest between sets
Plank x3 Directions: 60 sec/side
Leg Lifts: 3 x 15-20
Ab Twists: 3 x 30 sec
30 sec rest between sets
WARM
LOWER BODY UPPER BODY CORE
Step Ups
Cone Touch Matrix
2 sets: 5 touches in each direction, on each leg
Body Weight Squats
Single Leg Push Up
Plank Push Up
Body Weight Row
Plank x 3 Directions
Leg Lifts
Ab Twists
