2024 SUMMER MARATHON TRAINING: WEEK 9 (AUG 5 TO AUG 11)
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 miles at marathon pace with 3:00 rest, with 2 miles at tempo pace. The 3:00 can be standing or active rest. Advance II will close the final 3 miles of their long run at marathon pace. For paces reference the pace chart HERE. Saturday Long Run Plan
NOVICE I
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi @E
Rest or Strength
7mi @E
4mi @E + Strength
Rest
10mi @LR
Rest
4mi @E
Rest or Strength
1mi warm up 6-8x 800m "Yasso Format" Rest: 2:00-3:00 1mi cool down
4mi @E + Strength
Rest
10mi @LR
Rest
4mi @E
6mi @E + Strength
1-2mi warm up 8-10x 800m "Yasso Format" Rest: 2:00-3:00 1-2mi cool down
6mi @E + Strength
Rest
13mi @LR
Rest
2mi warm up 3mi @MP+ 2mi @TP Rest: 3:00 2mi cool down
5mi @E + Strength
2mi warm up 10x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down
5mi @E + Strength
8mi @E
14mi @LR
Rest
2mi warm up 3mi @MP+ 2mi @TP Rest: 3:00 2mi cool down
9mi @E+ 4x :07 sprints + Strength
2mi warm up 10x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down
7mi @E + Strength
8mi @E
14mi @LR w/ last 3mi @MP
5mi or rest
3mi @Run 3, Walk 1
Rest or Strength
7mi @Run 3, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
10mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK