2023 SUMMER MARATHON TRAINING: WEEK 13 (AUG 28 TO SEPT 3)
Track Workout: This is a challenging ladder starting at 400m, building up to 1000m, and bringing it back down to 400m. Keep the first 3 reps under control. The 400’s should be at mile pace, the 1000m should be at 10k pace. For specific chart click HERE. Tempo: 3 x 3 miles at marathon pace with 3 minutes rest in between. Consider fueling at some point during this workout. 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
4 miles Easy
Rest or Strength Train
9 miles Easy
4 miles Easy
Rest or Strength Train
7 miles Easy
3 x 3 miles @ MP 3 min rest
3 x 3 miles @ MP 3 min rest
4 miles Run 4, Walk 1
8 miles Easy Strength Train 6 miles Easy Strength Train 9 miles Easy 2 x :13 sprints Strength Train Rest or Strength Train
FRIDAY
SATURDAY
SUNDAY
Rest
18 miles Long Run
Rest
1-2 mi Warmup 400m, 600, 800, 1000, 800, 5 miles Easy 600, 400 @ 10k-1mi pace 3 min Rest Strength Train 1-2 mi Cooldown
Rest
20 miles Long Run
Rest
1-2 mi Warmup 6 miles 400m, 600, 800, 1000, 800, Easy 600, 400 @ 10k-1mi pace 3 min Rest Strength Train 1-2 mi Cooldown
Rest
20 miles Long Run
Rest
1-2 mi Warmup 400m, 600, 800, 1000, 800, 7 miles Easy 600, 400 @ 10k-1mi pace 3 min Rest Strength Train 1-2 mi Cooldown
6 miles Easy
20 miles Long Run
Rest
1-2 mi Warmup 400m, 600, 800, 1000, 800, 9 miles Easy 600, 400 @ 10k-1mi pace 3 min Rest Strength Train 1-2 mi Cooldown
6 miles Easy
22 miles Long Run
Rest
Rest
18 miles Run 4, Walk 1
Rest
9 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train