2024 SUMMER MARATHON TRAINING: WEEK 1 (JUNE 10 TO 16) Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
Saturday Long Run Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
NOVICE I
3mi @E
Rest or Strength
3mi @E
3mi @E + Strength
Rest
6mi @LR
Rest
Rest or Strength
1mi warm up 8x 200m, @1mi Rest: 200m jog 1mi cool down
3mi @E + Strength
Rest
6mi @LR
Rest
4mi @E + Strength
1-2mi warm up 10x 200m, @1mi Rest: 200m jog 1-2mi warm up
3mi @E + Strength
Rest
8mi @LR
Rest
5mi @E
6mi @E + Strength
2mi warm up 12x 200m, @1mi Rest: 200m jog 2mi cool down
5mi @E + Strength
5mi @E
10mi @LR
Rest
ADVANCED II
5mi @ E
6mi @E+ 6x :03 sprints + Strength
2mi warm up 12x 200m, @1mi Rest: 200m jog 2mi cool down
7mi @E + Strength
5mi @E
10mi @LR
3mi or rest
RUN/WALK
3mi @Run 2, Walk 1
Rest or Strength
3mi @Run 2, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
6mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
3mi @E
4mi @E