2023 SUMMER MARATHON TRAINING: WEEK 4 (JUNE 26 TO JULY 2)
Track Workout: You are running “Yasso 800’s.” These are based on your goal marathon pace. A 4 hour marathon will run their “Yasso 800’s” in 4 minutes. A 3 hour marathoner will run theirs in 3 minutes. For specific chart click HERE. Tempo: This is a continuous tempo run. These miles should be as fast or slightly slower than what you averaged last week. You should finish this workout knowing you could have run one more mile. 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
3 miles Easy
Rest or Strength Train
4 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown
4 miles Easy
3 miles Tempo
3 miles Tempo
5 miles Easy Strength Train 6 miles Easy Strength Train 7 miles Easy 5 x :05 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 6 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 8 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 8 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 4 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest
Rest
9 miles Long Run
Rest
Rest
11 miles Long Run
Rest
6 miles Easy
13 miles Long Run
Rest
6 miles Easy
13 miles Long Run
Rest
Rest
9 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train 5 miles Easy Strength Train 6 miles Easy Strength Train 8 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train