2024 SUMMER MARATHON TRAINING: WEEK 11 (AUG 19 TO 25)
Track Workout: Reps of 1200’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible both within and between reps. Do not worry about finishing fast if you are consistent. For specific chart click HERE. Tempo: 8 miles at marathon pace. You will need to be highly focused to hit pace, not too fast, not too slow. Consume a gel at the start and past the midpoint to train your stomach. For your specific pace you can reference the pace chart HERE. Saturday Long Run Plan
NOVICE I
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4mi @E
Rest or Strength
8mi @E
4mi @E + Strength
Rest
16mi @LR
Rest
5mi @E
Rest or Strength
1mi warm up 4x 1200m @10k Rest: 2:00-3:00 1mi cool down
5mi @E + Strength
Rest
16mi @LR
Rest
6mi @E
7mi @E + Strength
1-2mi warm up 4-5x 1200m @10k Rest: 2:00-3:00 1-2mi cool down
6mi @E + Strength
Rest
18mi @LR
Rest
2mi warm up 8mi @MP 2mi cool down
7mi @E + Strength
2mi warm up 5-6x 1200m @10k Rest: 2:00-3:00 2mi cool down
8mi @E + Strength
6mi @E
20mi @LR
Rest
2mi warm up 8mi @MP 2mi cool down
8mi @E+ 3x :11 sprints + Strength
2mi warm up 5-6x 1200m @10k Rest: 2:00-3:00 2mi cool down
8mi @E + Strength
8mi @E
20mi @LR
5mi or rest
4mi @Run 3, Walk 1
Rest or Strength
8mi @Run 4, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
16mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK