2024 SUMMER MARATHON TRAINING: WEEK 13 (SEPT 2 TO 8)
Track Workout: A relatively easy ladder workout. You will start with a 1600m at 10k, and work down to 800m at 5k, with plenty of rest. The advanced groups will do a second set. For specific chart click HERE. Tempo: 3 x 3 miles at marathon pace with 2:00 rest in between. You should be fueling during this workout. 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
9mi @E
5mi @E + Strength
Rest
18mi @LR
Rest
6mi @E
Rest or Strength
1mi warm up 1600m, 1200m, 800m @10k-5k Rest: 2:00-3:00 1mi cool down
5mi @E + Strength
Rest
20mi @LR
Rest
7mi @E
6mi @E + Strength
1-2mi warm up 1-2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 1-2mi cool down
6mi @E + Strength
Rest
20mi @LR
Rest
2mi warm up 3x 3mi @MP Rest: 2:00 2mi cool down
6mi @E + Strength
2mi warm up 2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 2mi cool down
7mi @E + Strength
6mi @E
20mi @LR
Rest
2mi warm up 9mi @E+ 2x :13 sprints 2x (1600m, 1200m, 800m) @10k-5k + Strength Rest: 2:00-3:00 2mi cool down
9mi @E + Strength
8mi @E
22mi @LR
Rest
4mi @Run 2, Walk 1 + Strength
Rest
18mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK
2mi warm up 3x 3mi @MP Rest: 2:00 2mi cool down
4mi @Run 4, Walk 1
Rest or Strength
9mi @Run 4, Walk 1