2023 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 11 TO 17)
Track Workout: You will start with reps of 1200m’s at tempo pace, then 600m’s at 5k pace. Focus on even splitting. This is a challenging training week, so don’t run faster than you need to in order to hit pace. For specific chart click HERE. Tempo: 2 sets of 5 miles. This is a hard workout. You should run this workout in your race shoes. For the last set, you should practice your race fueling. 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
THURSDAY
FRIDAY
SATURDAY
SUNDAY
6 miles Easy
Rest or Strength Train
9 miles Easy
5 miles Easy
Rest
Rest
R2R 20 Miler
7 miles Easy
Rest or Strength Train
1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
6 miles Easy
Rest
Rest
R2R 20 Miler
1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
7 miles Easy
Rest
Rest
R2R 20 Miler
1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
6 miles Easy
Rest
Rest
R2R 20 Miler
1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown
7 miles Easy
Rest
Rest
R2R 20 Miler
Rest
Rest
R2R 20 Miler
7 miles Easy
2 x 5 miles @ MP 5 min rest
2 x 5 miles @ MP 5 min rest
6 miles Run 4, Walk 1
8 miles Easy Strength Train 7 miles Easy Strength Train 5 miles Easy 2 x :13 sprints Strength Train Rest or Strength Train
9 miles Run 4, Walk 1
5 miles Run 2, Walk 1 Strength Train