2024 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 30 TO OCT 6)
Track Workout: These 1600's are at tempo pace. They should feel relatively comfortable despite the short rest. After the tempo reps, you’ll run a few fast 200's just to maintain turnover. For specific chart click HERE. Tempo: Monday is a 5 mile at tempo pace, you should finish this tempo knowing you could have run 1 more mile. Advanced II will close the last 2 miles of their long run at tempo 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
6mi @E
3mi @E
Rest
8mi @LR
Rest
4mi @E
Rest or Strength
1mi warm up 2x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1mi cool down
3mi @E
Rest
8mi @LR
Rest
4mi @E
5mi @E + Strength
1-2mi warm up 2-3x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1-2mi cool down
3mi @E
Rest
8mi @LR
Rest
2mi warm up 5mi @TP 1-2mi cool down
5mi @E + Strength
1-2mi warm up 3x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1-2mi cool down
6mi @E
6mi @E
8mi @LR
Rest
1-2mi warm up 3x 1600m @TP+ 4x200m @1mi Rest: 1:00-1:30 1-2mi cool down
7mi @E
6mi @E
10mi @LR w/ last 2mi @TP
Rest
6mi @Run 2, Walk 1
3mi @Run 2, Walk 1
Rest
8mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK
2mi warm up 6mi @E+ 2x :10 sprint 5mi @TP + Strength 1-2mi cool down
4mi @Run 3, Walk 1
Rest or Strength