2021 SUMMER MARATHON TRAINING: WEEK 13 (AUG 30 TO SEPT 5)
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
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
FRI
SAT
SUN
5 mi
Rest 4 mi
THU
HERE.
or
9 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
18 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up
Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
5 mi @ Easy Pace
Rest
20 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 8 mi
INTERMEDIATE
7 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
3 x 3 mi
@ Easy Pace
@ Marathon Pace 3 min rest
Strength Training
1-2 mi Warm Up
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
20 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
7 mi @ Easy Pace
Rest
20 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
5 mi
4 mi
or
9 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
6 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
18 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 13 (AUG 30 TO SEPT 5)
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
Sunday Long Run Plan
MON
TUE
WED
4 mi
NOVICE
Rest
@ Easy Pace
THU
FRI
HERE.
SAT
SUN
Rest 9 mi
or
5 mi
@ Easy Pace
Strength
@ Easy Pace
Strength Training
Rest
18 mi @ Long Run Pace
Training
1-2 mi Warm Up
4 mi
NOVICE II
Rest
@ Easy Pace Strength Training
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
Rest or Strength
5 mi @ Easy Pace
20 mi Rest
@ Long Run Pace
Training
1-2 mi Cool Down 1-2 mi Warm Up
8 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up
6 mi
ADVANCED
Rest
@ Easy Pace Strength Training
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest 1-2 mi Cool Down
4 mi
RUN/WALK
Rest
Run 4, Walk 1 Strength Training
6 mi @ Easy Pace Strength
7 mi @ Easy Pace
Rest
20 mi @ Long Run Pace
Training
7 mi @ Easy Pace Strength Training
3 x 3 mi
6 mi
20 mi
@ Marathon Pace
@ Easy Pace
@ Long Run Pace
3 min rest
Rest
5 mi
9 mi
or
Run 2, Walk 1
Run 4, Walk 1
Strength Training
Strength Training
Rest
18 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 13 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Plank Push Up
Leg Lifts
Body Weight Row
Ab Twists
direction, on each leg
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)
Body Weight Squats
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 Plank x3 Directions: 60 sec/side Intermediate: 2 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced: 2 x 15-20 reps Ab Twists: 3 x 30 sec 1 min rest between sets
30 sec rest between sets