Circuit 3 times: NO REST, only rest between circuits.

Lunges 30 (each leg)

Bodyweight/Prison Squats 30

Military Press 20

Run 800 meters (.5 miles)

End Circuit

Abs Circuit: Do 3 times, little to no rest.

Double Crunches 30-35

Flutter Kicks 35

Bicycle Crunches 40 (count: 1,1,2,2,3,3,etc.)

End Circuit

-K

Circuit 3 times: NO REST, only rest between circuits.

Lunges 30 (each leg)

Bodyweight/Prison Squats 30

Military Press 20

Run 800 meters (.5 miles)

End Circuit

Abs Circuit: Do 3 times, little to no rest.

Double Crunches 30-35

Flutter Kicks 35

Bicycle Crunches 40 (count: 1,1,2,2,3,3,etc.)

End Circuit

-K

Potential PT #1 – 4 by 3

Steps (1 thru 4) x 3:
1.Run  .5 miles
2.Pull Ups 6 x 3
3.Chin Ups 6 x 3
4.Dips 10 x 3

After finishing first phase of PT (completing each step 3 times):

Flutter Kicks 40 x 2
Leg Levers 30 x 2
Sit Ups 25 x 2
L/R Sit Ups 25 x 2 (both sides)
Plank w/ Arm Lift 25 x 2 (both sides)
Mountain Climbers 25 x 2
Bicycles 40 x 2 (count: 1, 1, 2, 2, 3, 3, etc.)

-K

Potential PT #2

4 Rounds with as little rest as possible between sets and rounds of:

Standing Dumbbell Military Press – 8-12 reps
15 Body Weight Squats
10 Pullups (Switch grips each round to mix it up)
10 (each leg) alternating Lunges

Abs and Core: See K’s routine above

Stretch

- Ben

I don’t know about you, but after taking it easy last week, I’m definitely ready to get back in to the swing of things with a tough week.  This week we’re going to increase the mileage covering nearly 50 miles.  This will be the most miles covered to date in training and is undoubtedly going to be a difficult, trying week.  Nonetheless, after an easy week with considerably less mileage than the previous week, you should have fresh legs and be ready to go.  If you are struggling in the middle of the week, definitely take Wednesday off and then tailor your mileage accordingly.  Be sure not to sell yourself short, though as these are the weeks where things are going to be painful.  Embrace it and rest assured that these are the weeks that will prepare you for the later miles of the marathon.

Monday:

7 miles at a comfortable pace.  Definitely take it easy on this run so you have fresh legs for the Tuesday tempo.

Tuesday:

This, aside from your endurance run, is the most important run of the week.  Go big and don’t hold back.  50 minutes at an uncomfortable pace.  I am going 6:30 pace on the treadmill and am going to slow it down at certain points during the run as needed, but won’t go below 6:39 pace.  Be sure to hold a strong pace for at least the first 30 minutes before breaking your pace at all.  You want to be pretty flimsy by the end of this one.  If you’re really hurting during the run, remember that you have Wednesday off!

Full body work out focusing on biceps, triceps, chest and core.

Wednesday:

Rest!

Thursday:

10 miles at an easy to medium pace.  I will probably go around 7:30 pace and am really going to try to hold back from going any faster than this.  We want Friday’s speed work to be solid so don’t want to be burned out for it.  We’ll be sore, but we want it to be a manageable sore( :

Full body work out focusing on biceps, triceps, chest and core.

Friday:

Speed work!  Today we are going to do chop downs.  Chop downs are similar to your 800 repeats, but they incorporate negative splits and instead of doing 800s, we’re going a mile on each leg.  Separate the mile legs with a 400 at 45 seconds slower than your projected marathon pace.  I am planning on doing the following: 6:20, 6:10, 6:00, 5:50…my 400s are going to be very slow, around 8:30 pace.  Optional: Sitting the 400s are definitely acceptable.  I personally like to keep my legs going, but also stop a few seconds to drink some gatorade/water during them.

Saturday:

20 miles at an easy pace.  I plan on taking some GU with me and will probably pop it at mile 16.  In general, you want to emulate the marathon as much as possible.  If you plan on taking GUs during the race, take them on your endurance run.  If you plan on drinking gatorade, take one with you on your endurance run.  We don’t want any surprises come race day, so be sure to stick with the tried and true.

Sunday:

FINALLY…chill out and rest the legs.

Stretch

Run 800 meters (.5 miles)
2-10 times

Stretch

If you didn’t earlier this week, read the article K posted on Yasso 800′s!   It really is an excellent training tool to increase your running speed and overall cardio performance.

- Ben

Potential PT #1 – Yasso 800′s

Last week K posted a great article on Yasso 800′s under our running/endurance section which has thus inspired my workout for today.  It’s a really good article on the benefits of interval training so check it out if you have some time!  Also read up on our new running consultant Myles, the guy knows the deal when it comes to running!

Stretch

Run 800 meters (.5 miles)
- Repeat 2 – 10 times depending how far along you are with your running program or how much of a workout you want to get today. (Remember: Lightly jog between the 800 meter runs, so you never stop running. This will add to the difficulty tremendously so do not be discouraged if you cannot complete 10, as 10 is very difficult)

Abs:  Flutter kicks 35 x 2     Sit ups 40 x 2      Bridge/Plank 1 minute     Crunches legs in air 50

Stretch

- Ben

Potential PT #2:

Tempo Run: 35 minute run at an uncomfortable pace (but sustainable)

Ball Twist 15 x 2
Ball Sit ups 35 x 2 (Go slow, concentrate on “rolling” your abs, not lifting them)
Ball Roll 20 x 2
Ball Bridge 10 x 3 (Description)
Bridge w/ Heal Dig 10 x 3 (Description)

For ball twist and ball roll descriptions look here http://exercise.about.com/cs/abs/l/bl_core.htm

-K

So this is the first week, and coming off a hard-fought battle with the Rock and Roll Half Marathon Chicago, we’re going to have somewhat of a light week.  In general going forward, while I do supplemental upper body workouts 2-3 times during the week, I am going to leave those out of the training regimen and just focus on running and core.

Monday:

No run, upper body workout focusing on chest, triceps, biceps, and full core workout.  For core:

50 crunches

25 side crunches

25 crunches

25 side crunches

40 bicycle kicks

40 flutter kicks

40 bicycle kicks

40 flutter kicks

200 total oblique lifts on stand-up machine (alternating 50 on each side)

Follow this up with a long full body stretch.

Tuesday:

Tempo run…3 minute warm-up followed up by a 35 minute tempo pace.  This should be a pace that is uncomfortable, but sustainable.  Cool down for 5 minutes at a light jog.

Wednesday:

Rest or cross train (bike/swim) no longer than 30 minutes.  For people really ramping mileage, try to squeeze a 30 minute very light jog in if your legs aren’t cooked from the tempo.  I typically start throwing one in there around the middle of my marathon training to increase my weekly mileage.

Thursday:

Typically I do my “longer” mid-week runs on Thursdays, but due to scheduling, I need to move my weekend long run to this day so I will be running 14 miles at about 30 seconds slower than marathon pace.  Normally, I would do a 7-8 mile run at about 15 seconds slower than marathon pace.  Core work out following the same routine above without the oblique machine.

Friday:

Speed work.  Alternate between chop downs  and 800 repeats (see main page description).  In general, try to do any type of interval training that requires you to run at faster than your 5K pace.  I personally feel that chop downs are the best speed work out for me as they require you to simulate negative splits which is something I always have a challenge with, especially in the half to full distance.

Saturday:

For people on the normal schedule, I would do my 14 mile run today.  Do this at about 30 seconds per mile slower than your projected marathon pace.  If you’re feeling good at mile 7, you can take your speed to close to marathon pace.  Make sure that you don’t burn yourself out, though.  These runs are intended to prepare you for being on your legs for 3-5 hours and thus are titled “endurance runs”.

Sunday:

Rest…fully body stretch won’t hurt if you’re sore from the long one the day before.

Total Mileage: 37.5-40

Get a good warm up and stretch in

Run 5 -7 miles (Distance depends solely on individual ability, but go for a long run)

Stretch

-K

A great training tool for any race is something Bart Yasso (legendary runner) created to train for his marathons: Yasso 800′s. This website has a article describing the Yasso 800′s and how to do them. If you are training for a race, I suggest throwing them into your training plan, Bart has run some pretty heavy duty marathons and he knows his stuff.

Yasso 800′s

Also, here is good little article on Bart Yasso–Click Here 

-K

Potential PT #1: Mr. Gump

Tuesdays always seem to work out best to be big run days so here we go, enjoy!

Stretch

Run 5-7 miles

Stretch

- Ben

Potential PT #2
Don’t feel like running today? Do some cross training.
Bike 45 min. – 1:30 min.

While biking, try and maintain a heart rate (HR) above 150 but below your max. It is important to monitor your HR carefully in order to get an efficient workout as well as not hurt yourself.
Abdominals: You will need a Physio/Exercise Ball

Ball Twist 15 x 2
Ball Sit ups 35 x 2 (Go slow, concentrate on “rolling” your abs, not lifting them)
Ball Roll 20 x 2
Ball Bridge 10 x 3 (Description)
Bridge w/ Heal Dig 10 x 3 (Description)

For ball twist and ball roll descriptions look here http://exercise.about.com/cs/abs/l/bl_core.htm

-K