2023 SUMMER MARATHON TRAINING: WEEK 9 (JULY 31 TO AUG 6)
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: 3 reps of 2 mile tempos. These should be done at the same pace you would be able to handle for a 6 mile continuous tempo. Feel free to push yourself on the last mile of the last rep. 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
7 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 8 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown
5 miles Easy
3 x 2 miles Tempo 1-2 min rest
3 x 2 miles Tempo 1-2 min rest
3 miles Run 3, Walk 1
6 miles Easy Strength Train 5 miles Easy Strength Train 9 miles Easy 4 x :07 sprints Strength Train Rest or Strength Train
WEDNESDAY
1-2 mi Warmup 8 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 1-2 mi Warmup 10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 7 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
13 miles Long Run
Rest
8 miles Easy
14 miles Long Run
Rest
8 miles Easy
15 miles Long Run
Rest
Rest
10 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train 4 miles Easy Strength Train 5 miles Easy Strength Train 7 miles Easy Strength Train 4 miles Run 2, Walk 1 Strength Train