2024 SUMMER MARATHON TRAINING: WEEK 2 (JUNE 17 TO 23) Track Workout: You are running repetitions of 400m at Mile pace, with 400m jog rest. These should be quick, but not all-out. You should run even or negative splits. Reference specific workout pace chart for splits HERE. Tempo: Three by mile at tempo pace. These are comfortably fast, but slow enough that 1:30 rest should feel like plenty of time. Reference a specific pace chart 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
7mi @LR
Rest
3mi @E
Rest or Strength
1mi warm up 6x 400m @ 1mi Rest: 400m jog 1mi cool down
3mi @E + Strength
Rest
7mi @LR
Rest
4mi @E
5mi @E + Strength
1-2mi warm up 8x 400m @ 1mi Rest: 400m jog 1-2mi warm up
4mi @E + Strength
Rest
9mi @LR
Rest
2mi warm up 3x 1mi @TP Rest: 1:30 2mi cool down
6mi @E + Strength
2mi warm up 10x 400m @ 1mi Rest: 400m jog 2mi cool down
5mi @E + Strength
5mi @E
11mi @LR
Rest
ADVANCED II
2mi warm up 3x 1mi @TP Rest: 1:30 2mi cool down
7mi @E+ 6x :03 sprints + Strength
2mi warm up 10x 400m @ 1mi Rest: 400m jog 2mi cool down
6mi @E + Strength
5mi @E
11mi @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
7mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED