2024 SUMMER MARATHON TRAINING: WEEK 12 (AUG 26 TO SEPT 1)
Track Workout: 800m at 10k pace. You start with 2:30 rest, but lose :15 of rest after each rep. Like the marathon, this workout is manageable if you start conservatively, but punishing if you run the first rep too fast. For specific chart click HERE. Tempo: This a step back in Monday's workout, take at least 1 gel before the start of the workout. Advance II has the last 3 miles of their long run being done at marathon pace. For your specific tempo 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
5mi @E + Strength
Rest
12mi @LR
Rest
4mi @E
Rest or Strength
1mi warm up 6x 800m @10k Rest: 2:30 (-:15 per rep) 1mi cool down
5mi @E + Strength
Rest
12mi @LR
Rest
5mi @E
7mi @E + Strength
1-2mi warm up 6-8x 800m @10k Rest: 2:30 (-:15 per rep) 1-2mi cool down
5mi @E + Strength
Rest
14mi @LR
Rest
2mi warm up 5mi @MP 2mi cool down
5mi @E + Strength
2mi warm up 6-8x 800m @10k Rest: 2:15 (-:15 per rep) 2mi cool down
5mi @E + Strength
8mi @E
14mi @LR
Rest
2mi warm up 5mi @MP 2mi cool down
9mi @E+ 3x :11 sprints + Strength
2mi warm up 6-8x 800m @10k Rest: 2:15 (-:15 per rep) 2mi cool down
8mi @E + Strength
8mi @E
14mi @LR w/ last 3mi @MP
5mi or rest
4mi @Run 4, Walk 1
Rest or Strength
8mi @Run 4, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
12mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK