WINTER MARATHON TRAINING: WEEK 18 (APRIL 25-MAY 1) Track Workouts: This week we have our final track workout running mile repeats at goal marathon pace with 2 minute rest after each repeat. This is your last chance to practice marathon pace and get a feel for that running rhythm. For specific split chart you can click
HERE.
Tempo: No Tempo Run, Rest up!
MON
3 mi
TUE
Rest
@ Easy Pace
3 mi @ Easy Pace
WED
THU
4 mi
3 mi
@ Easy Pace
@ Easy Pace
FRI
SAT
Rest
Race
Rest
Rest
Race
Rest
Rest
Race
Rest
Rest
Race
Rest
Rest
Race
Rest
3 x 1 mi @ marathon Rest
pace
3 mi @ Easy Pace
SUN
2 min Rest
3 x 1 mi @ marathon 3 mi
4 mi
@ Easy Pace
@ Easy Pace
pace
3 mi @ Easy Pace
2 min Rest
4 mi
5 mi
3 x 1 mi @ marathon
@ Easy Pace
@ Easy Pace
pace
5 mi @ Easy Pace
2 min Rest
3 mi Run 2, Walk 1
Rest
4 mi
3 mi
Run 2, Walk 1
Run 2, Walk 1
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 18 WARM UP
Hip Series
Dips
V-Sits
Hip Bridge
Body Weight Row
Ab Twists
Jumping Jacks (30 sec) A-Skip (30 sec)
NOVICE I High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec)
NOVICE I Downward Dog (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