2024 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 9 TO 15)
Track Workout: You are running reps of 1200m. However, you are alternating between your 10k pace and your Tempo pace. Effective pace shifting in workouts will help prepare you for any changes in pace that happen on race day. 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. For your specific pace you can reference the pace chart HERE. Saturday Long Run Plan
NOVICE I
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
5mi @E
Rest or Strength
9mi @E
5mi @E + Strength
Rest
14mi @LR
Rest
6mi @E
Rest or Strength
1mi warm up 4-5x 1200m, @alternating 10k/TP Rest: 1:30-2:00 1mi cool down
5mi @E + Strength
Rest
14mi @LR
Rest
7mi @E
8mi @E + Strength
1-2mi warm up 4-6x 1200m, @alternating 10k/TP Rest: 1:30-2:00 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 5-7x 1200m, @alternating 10k/TP Rest: 1:30-2:00 2mi cool down
6mi @E + Strength
6mi @E
14mi @LR
Rest
2mi warm up 8mi @E+ 2x :13 sprints 5-7x 1200m, @alternating 10k/TP + Strength Rest: 1:30-2:00 2mi cool down
8mi @E + Strength
8mi @E
14-16mi @LR
Rest
5mi @Run 2, Walk 1 + Strength
Rest
14mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK
2mi warm up 5mi @MP 2mi cool down
5mi @Run 4, Walk 1
Rest or Strength
9mi @Run 4, Walk 1