2023 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 25 TO OCT 1)
Track Workout: You are running repetitions of 200m at 5k-Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. For specific chart click HERE. Tempo: Monday is a 3 mile at tempo pace, you should finish this tempo knowing you could have run 1 more mile. Advanced II will close the last 2 miles of their long run at tempo pace. For your specific tempo pace you can reference the pace chart HERE. Saturday Long Run Plan
NOVICE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4 miles Easy
Rest or Strength Train
6 miles Easy
3 miles Easy
Rest
8 miles Long Run
Rest
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 6 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
Rest
1-2 mi Warmup 6 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
Rest
1-2 mi Warmup 8 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown
6 miles Easy
6 miles Easy
8 miles Long Run
6 miles Easy
1-2 mi Warmup 8 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown
7 miles Easy
6 miles Easy
10 miles Long Run w/ last 2mi @ Tempo
6 miles Easy
6 miles Run 2, Walk 1
3 miles Run 2, Walk 1
Rest
8 miles Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
4 miles Easy
5 miles Easy Strength Train
3 miles Tempo
3 miles Tempo
5 miles Easy Strength Train 6 miles Easy 2 x :10 sprints Strength Train
RUN/WALK
4 miles Run 3, Walk 1
Rest or Strength Train