2023 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 4 TO 10)
Track Workout: You will start with reps of 1 mile at a tempo pace. After completing the tempo miles you will run reps of 400m. Stay steady and even split the miles. For the 400’s target 5k pace. You are free to negatively split the 400’s. For specific chart click HERE. Tempo: 8 miles at marathon pace. You should practice race fueling midway through this tempo. 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
5 miles Easy
Rest or Strength Train
9 miles Easy
6 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 1mi @ Tempo, 2 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown
7 miles Easy
8 miles @ MP
8 miles @ MP
8 miles Easy Strength Train 5 miles Easy Strength Train 8 miles Easy 2 x :13 sprints Strength Train
RUN/WALK
5 miles Run 4, Walk 1
Rest or Strength Train
1-2 mi Warmup 2 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 1-2 mi Warmup 3 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 1-2 mi Warmup 3 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 9 miles Run 4, Walk 1
THURSDAY 5 miles Easy Strength Train 5 miles Easy Strength Train
5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
14 miles Long Run
Rest
Rest
14 miles Long Run
Rest
Rest
14 miles Long Run
Rest
6 miles Easy
14 miles Long Run
Rest
6 miles Easy
14 miles Long Run
Rest
Rest
14 miles Run 4, Walk 1
Rest
Strength Train
6 miles Easy Strength Train
8 miles Easy Strength Train 5 miles Run 2, Walk 1 Strength Train