2023 SUMMER MARATHON TRAINING: WEEK 18 (OCT 2 TO 8)
Track Workout: Run 3 reps of 1 mile at marathon pace with 2:00 rest. This should be an easy workout just to rev the engine before race day. For specific chart click HERE.
Saturday Long Run Plan
NOVICE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3 miles Easy
Rest
4 miles Easy
3 miles Easy
Rest
Rest
Race
Rest
1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown
3 miles Easy
Rest
Rest
Race
3 miles Easy
4 miles Easy
1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown
3 miles Easy
Rest
Rest
Race
4 miles Easy
5 miles Easy
1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown
5 miles Easy
Rest
Rest
Race
1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown
5 miles Easy
Rest
Rest
Race
4 miles Run 2, Walk 1
3 miles Run 2, Walk 1
Rest
Rest
Race
3 miles Easy
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
4 miles Easy
5 miles Easy 2 x :8 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest