2024 SUMMER MARATHON TRAINING: WEEK 7 (JULY 22 TO 28)
Track Workout: Similar to our week 3 workout, however, the length of the reps has increased as we’ve slowed the pace down from mile pace to 5k pace. Other differences will be the 2:00 standing rest after each set. For specific chart click HERE. Tempo: You are running 4 miles at marathon pace, taking 3:00 rest, then running 1 mile at 10k pace. The 4 miles should be smooth enough that you can easily handle the 10k paced mile. 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
3mi @E
Rest or Strength
6mi @E
3mi @E + Strength
Rest
12mi @LR
Rest
Rest or Strength
1mi warm up 2-3x (600m @5k, 200m jog, 400m @5k) Set Rest: 2:00 1mi cool down
3mi @E + Strength
Rest
12mi @LR
Rest
6mi @E + Strength
1-2mi warm up 3-4x (600m @5k, 200m jog, 400m @5k) Set Rest: 2:00 1-2mi cool down
5mi @E + Strength
Rest
14mi @LR
Rest
2mi warm up 4mi @TP+ 1mi @10k Rest: 3:00 2mi cool down
6mi @E + Strength
2mi warm up 4x (600m @5k, 200m jog, 400m @5k) Set Rest: 2:00 2mi cool down
6mi @E + Strength
6mi @E
15mi @LR
Rest
2mi warm up 4mi @TP+ 1mi @10k Rest: 3:00 2mi cool down
8mi @E+ 4x :07 sprints + Strength
2mi warm up 4x (600m @5k, 200m jog, 400m @5k) Set Rest: 2:00 2mi cool down
8mi @E + Strength
6mi @E
15mi @LR
5mi or rest
3mi @Run 2, Walk 1
Rest or Strength
6mi @Run 2, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
12mi @Run 4, Walk 1
Rest
4mi @E
NOVICE II
5mi @E
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK