2023 SUMMER MARATHON TRAINING: WEEK 7 (JULY 17 TO 23)
Track Workout: Broken 1000m reps completed at 5k pace. The rest is 3:00 of activity, beginners should spend this time walking, while veterans should spend this time jogging. For specific chart click HERE. Tempo: You are running 5 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. This should be the same pace 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
6 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 3 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown
5 miles Easy
5 x 1 mile Tempo 1-2 min rest
5 x 1 mile Tempo 1-2 min rest
3 miles Run 2, Walk 1
6 miles Easy Strength Train 6 miles Easy Strength Train 8 miles Easy 4 x :07 sprints Strength Train Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 3 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 4 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 4 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 6 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
14 miles Long Run
Rest
6 miles Easy
15 miles Long Run
Rest
6 miles Easy
15 miles Long Run
Rest
Rest
12 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train 6 miles Easy Strength Train 6 miles Easy Strength Train 8 miles Easy Strength Train 3 miles Run 2, Walk 1 Strength Train