2023 SUMMER MARATHON TRAINING: WEEK 5 (JULY 3 TO 9)
Track Workout: Reps of 800’s then reps of 400’s. Run the 800’s at 5k pace, these should be evenly split. For the 400’s you should target your mile pace, you should push yourself to negative split the last 2-3 400’s. For specific chart click HERE. Tempo: You are running 4 x 1 Mile at a tempo pace with 1-2:00 rest. You should feel fast yet comfortable. Finish this workout knowing you could have done one more. It’s ok for these to be the same pace as you ran last week. 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
3 miles Easy
Rest or Strength Train
5 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown
4 miles Easy
4 x 1mi Tempo 1-2 min rest
4 x 1mi Tempo 1-2 min rest
3 miles Run 2, Walk 1
6 miles Easy Strength Train 6 miles Easy Strength Train 7 miles Easy 5 x :05 sprints Strength Train Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 3 x 800m, 5 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 5 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
12 miles Long Run
Rest
7 miles Easy
14 miles Long Run
Rest
7 miles Easy
14 miles Long Run
Rest
Rest
10 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train 4 miles Easy Strength Train 6 miles Easy Strength Train 8 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train