2023 SUMMER MARATHON TRAINING: WEEK 6 (JULY 10 TO 16)
Track Workout: Reps of 800, 600, and 200’s. You should run the 800’s at 5k pace. As you move into the 600’s you should be slightly slower then mile pace. For the 200’s you should be considerably faster then mile pace. For specific chart click HERE. Tempo: This is a continuous tempo run. These miles should be as fast or slightly slower then what you averaged last week. You should finish this workout knowing you could have run one more mile. Advance II will close the last 3 miles of their long run at marathon pace. 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
5 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown
5 miles Easy
4 miles Tempo
4 miles Tempo
6 miles Easy Strength Train 6 miles Easy Strength Train 8 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 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 5 miles Run 4, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
10 miles Long Run
Rest
5 miles Easy
12 miles Long Run
Rest
5 miles Easy
12 miles Long Run w/ last 3mi @ MP
Rest
Rest
7 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train 4 miles Easy Strength Train 4 miles Easy Strength Train 7 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train