2024 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 16 TO 22)
Track Workout: 800's at tempo pace with short rest. The volume on this workout is high, but the pace should make this workout relatively comfortable. These For specific chart click HERE. Tempo: 10 miles at marathon pace. At this point, you’re probably fit enough to run fast then goal pace. It’s ok if you run a little quick, but try your best to hit pace. Be sure to fuel during the workout. 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
6mi @E
Rest or Strength
9mi @E
5mi @E
Rest
Rest
R2R 20 Miler
7mi @E
Rest or Strength
1mi warm up 6x 800m @TP Rest: 1:00-1:30 1mi cool down
6mi @E
Rest
Rest
R2R 20 Miler
8mi @E
8mi @E + Strength
1-2mi warm up 8x 800m @TP Rest: 1:00-1:30 1-2mi cool down
7mi @E
Rest
Rest
R2R 20 Miler
2mi warm up 10mi @MP 1-2mi cool down
5mi @E + Strength
2mi warm up 6-10x 800m @TP Rest: 1:00-1:30 2mi cool down
7mi @E
6mi @E
Rest
R2R 20 Miler
2mi warm up 6-10x 800m @TP Rest: 1:00-1:30 2mi cool down
7mi @E
7mi @E
7mi @E
R2R 20 Miler
9mi @Run 4, Walk 1
5mi @Run 2, Walk 1
Rest
Rest
R2R 20 Miler
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK
2mi warm up 7mi @E+ 2x :13 sprint 10mi @MP + Strength 1-2mi cool down
6mi @Run 4, Walk 1
Rest or Strength