2024 SUMMER MARATHON TRAINING: WEEK 10 (AUG 12 TO 18)
Track Workout: 400m at 10k pace. Your rest is short so be sure each rep feels comfortable. The goal is to run even splits. If you can not maintain even splits the workout is over. For specific chart click HERE. Tempo: Two reps at marathon pace. 2:00 rest should be plenty of rest if you’re truly running your marathon pace. Take a gel after the first rep to train your gut for race day. For your specific pace you can 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
15mi @LR
Rest
5mi @E
Rest or Strength
1mi warm up 12-14x 400m @10k Rest: :45-1:30 1mi cool down
4mi @E + Strength
Rest
15mi @LR
Rest
6mi @E
6mi @E + Strength
1-2mi warm up 16x 400m @10k Rest: :45-1:30 1-2mi cool down
6mi @E + Strength
Rest
17mi @LR
Rest
2mi warm up 2x 4mi @MP Rest: 2:00 2mi cool down
5mi @E + Strength
2mi warm up 16-18x 400m @10k Rest: :45-1:30 2mi cool down
5mi @E + Strength
8mi @E
18mi @LR
Rest
2mi warm up 2x 4mi @MP Rest: 2:00 2mi cool down
8mi @E+ 3x :11 sprints + Strength
2mi warm up 16-18x 400m @10k Rest: :45-1:30 2mi cool down
8mi @E + Strength
8mi @E
18mi @LR
5mi or rest
3mi @Run 3, Walk 1
Rest or Strength
7mi @Run 3, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
15mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK