2024 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 23 TO 29)
Track Workout: Start your 1600m at tempo pace, while getting progressively faster as the reps get shorter. Novice II ends their workout with the 800, while intermediate ends their workout after the 600. For specific chart click HERE. Tempo: Advance II will finish the last 3 miles of the long run at marathon pace. Practice your race fueling during the long run. For your specific paces you can reference the pace chart HERE. Saturday Long Run Plan
NOVICE I
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
4mi + Optional: Strength
8mi @E
4mi @E +Strength
Rest
12mi @LR
Rest
4mi Optional: Strength
1mi warm up 1600m, 1200m, 1000m, 800m @TP1mi Rest: 2:00 1mi cool down
4mi @E
Rest
12mi @LR
Rest
Rest
12mi @LR
Rest
Rest
NOVICE II
INTERMEDIATE
ADVANCED
5mi @E or Rest
Rest
6mi @E + Strength
1-2mi warm up 1600m, 1200m, 1000m, 800m, 600m @TP-1mi 4mi @E +Strength Rest: 2:00 1-2mi cool down
6mi @E + Strength
2mi warm up 1600m, 1200m, 1000m, 800m, 600m, 400m, 200m @TP-1mi Rest: 2:00 2mi cool down
6mi @E
6mi @E
12mi @LR
6mi @E
8mi @E
6mi @E
13mi @LR w/ last 3mi @MP
Rest
5mi @Run 2, Walk 1
Rest
12mi @Run 4, Walk 1
Rest
ADVANCED II
Rest
7mi @E+ 2x :10 sprint + Strength
2mi warm up 1600m, 1200m, 1000m, 800m, 600m, 400m, 200m @TP-1mi Rest: 2:00 2mi cool down
RUN/WALK
Rest
4mi + optional strength
8mi @Run 3, Walk 1