2023 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 19 TO 25)
Track Workout: You are running repetitions of 600m at 5k-Mile pace, with 3:00 rest. You should run even or negative splits. More experienced runners can turn the rest into walk/jog rest. Reference specific split chart HERE. Tempo: You are running 3 x 1 Mile at a tempo pace with 1-2:00 rest. You should feel fast yet comfortable. Finish this workout knowing you could have done one more. Faster runners can use the shorter end of the recommended rest. Advance II will close the last 3 miles of their long run at marathon pace. For your specific tempo pace you can reference the pace chart HERE
Saturday Long Run Plan
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 6 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown
3 miles Easy
4 miles Easy
3 x 1 mile Tempo 1-2 min rest
3 x 1 mile Tempo 1-2 min rest
3 miles Run 2, Walk 1
5 miles Easy Strength Train 6 miles Easy Strength Train 7 miles Easy 6 x :03 sprints Strength Train Rest or Strength Train
1-2 mi Warmup 8 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 1-2 mi Warmup 10 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 1-2 mi Warmup 10 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 4 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
5 miles Long Run
Rest
Rest
5 miles Long Run
Rest
Rest
7 miles Long Run
Rest
5 miles Easy
9 miles Long Run
Rest
5 miles Easy
9 miles Long run w/ last 3mi @ MP
Rest
Rest
5 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train 3 miles Easy Strength Train 5 miles Easy Strength Train 7 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train