2023 SUMMER MARATHON TRAINING: WEEK 11 (AUG 14 TO 20)
Track Workout: Reps of 1200’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible. Do not worry about finishing fast if you are consistent. For specific chart click HERE. Tempo: 4 reps of 2 miles, focus on dialing in marathon pace. Consider taking your race fuel after your 3rd rep so you can practice race pace with a “full stomach.” 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
4 miles Easy
Rest or Strength Train
8 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
6 miles Easy
4 x 2 miles @ MP 2-3 min rest
4 x 2 miles @ MP 2-3 min rest
4 miles Run 3, Walk 1
7 miles Easy Strength Train 7 miles Easy Strength Train 8 miles Easy 3 x :11 sprints Strength Train Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 6 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 6 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown
8 miles Run 4, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
16 miles Long Run
Rest
Rest
16 miles Long Run
Rest
Rest
18 miles Long Run
Rest
6 miles Easy
20 miles Long Run
Rest
6 miles Easy
20 miles Long Run
Rest
Rest
16 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train 6 miles Easy Strength Train 8 miles Easy Strength Train 8 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train