2023 SUMMER MARATHON TRAINING: WEEK 10 (AUG 7 TO 13)
Track Workout: 1000’s at 10k pace. These should feel comfortably fast. The goal is to run even or negative splits. For specific chart click HERE. Tempo: This is the first workout at your goal marathon pace. This will be reasonably challenging. For your specific tempo pace you can reference the pace chart HERE.
Saturday Long Run Plan
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
MONDAY
TUESDAY
3 miles Easy
Rest or Strength Train
7 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
6 miles Easy
7 miles @ MP
7 miles @ MP
7 miles Easy Strength Train 5 miles Easy Strength Train 8 miles Easy 3 x :11 sprints Strength Train
RUN/WALK
3 miles Run 3, Walk 1
Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 5 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 6 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 6 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
7 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
15 miles Long Run
Rest
Rest
15 miles Long Run
Rest
Rest
17 miles Long Run
Rest
8 miles Easy
18 miles Long Run
Rest
8 miles Easy
18 miles Long Run
Rest
Rest
15 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train 6 miles Easy Strength Train 5 miles Easy Strength Train 8 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train