2023 SUMMER MARATHON TRAINING: WEEK 12 (AUG 21 TO 27)
Track Workout: A traditional speed ladder. Start at tempo pace for the 1600m, 10k for the 1200m, 5k pace for the 800m, and mile pace for the 400’s. For specific chart click HERE. Tempo: There is a step back in Monday's tempo. Advance II has the last 3 miles of their long run being done at marathon pace. It’s recommended that you take your race fuel at mile 11 to practice race pace on 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
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
8 miles Easy
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 1600m, 1200, 800, 400 @ Tempo-5k pace 3 min Rest 1-2 mi Cooldown
5 miles Easy
6 miles @ MP
6 miles @ MP
6 miles Easy Strength Train 5 miles Easy Strength Train 8 miles Easy 3 x :11 sprints Strength Train
RUN/WALK
4 miles Run 4, Walk 1
Rest or Strength Train
1-2 mi Warmup 1600m, 1200, 800, 400 @ Tempo-5k pace 3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2 sets (1600m, 1200, 800, 400) @ Tempo-5k pace. 3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2 sets (1600m, 1200, 800, 400) @ Tempo-5k pace. 3 min Rest 1-2 mi Cooldown 8 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train 5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
14 miles Long Run
Rest
8 miles Easy
14 miles Long Run
Rest
8 miles Easy
14 miles Long Run w/ last 3mi @ MP
Rest
Rest
12 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train 5 miles Easy Strength Train 9 miles Easy Strength Train 5 miles Run 2, Walk 1 Strength Train