2023 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 18 TO 24)
Track Workout: You will start with reps of 1000m’s at tempo pace, then 400m’s at 1 mile pace. You should even split the 1000’s. The 400’s should be negatively split, trying to run slightly faster after each rep. For specific chart click HERE. Tempo: Advance II will finish the last 3 miles of their long run at marathon pace. 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
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4 miles Easy or Rest
Rest or Strength Train
8 miles Easy
4 miles Easy
Rest
12 miles Long Run
Rest
4 miles Easy or Rest
Rest or Strength Train
1-2 mi Warmup 3 x 1000m @ Tempo, 3 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown
4 miles Easy
Rest
12 miles Long Run
Rest
1-2 mi Warmup 3 x 1000m @ Tempo, 3 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown
4 miles Easy
Rest
12 miles Long Run
Rest
1-2 mi Warmup 4 x 1000m @ Tempo, 4 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown
6 miles Easy
6 miles Easy
12 miles Long Run
6 miles Easy
1-2 mi Warmup 4 x 1000m @ Tempo, 4 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown
8 miles Easy
6 miles Easy
13 miles Long Run w/ last 3mi @ MP
6 miles Easy
8 miles Run 3, Walk 1
4 miles Run 2, Walk 1
Rest
12 miles Run 4, Walk 1
Rest
5 miles Easy or Rest
3-6 miles Easy or Rest
3-6 miles Easy or Rest
6 miles Easy Strength Train 6 miles Easy Strength Train 7 miles Easy 2 x :10 sprints Strength Train
RUN/WALK
4 miles Run 4, Walk 1
Rest or Strength Train