2023 SUMMER MARATHON TRAINING: WEEK 8 (JULY 24 TO 30)
Track Workout: These are low rest 400’s. You should challenge yourself to keep your pace under control while taking the shortest rest you can manage. Veterans should be able to handle 5k pace with 1:00 rest, while beginners should target 10k pace with 2:00 rest. You can give yourself less rest as the workout progresses. Target even splits. For specific chart click HERE. Tempo: Complete the continuous tempo knowing you could handle another mile at that pace. Take a rest of 3:00 or less. Complete 1 mile at your 10k pace. 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 8 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown
5 miles Easy
4 miles Tempo 1 mile @ 10k pace 4 miles Tempo 1 mile @ 10k pace
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 10 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 1-2 mi Warmup 12 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 1-2 mi Warmup 12 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 6 miles Run 4, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
13 miles Long Run
Rest
Rest
13 miles Long Run
Rest
Rest
15 miles Long Run
Rest
6 miles Easy
17 miles Long Run
Rest
6 miles Easy
17 miles Long Run
Rest
Rest
13 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