2024 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 24 TO 30) Track Workout: You are running sets of 600m at mile pace, 200m jog rest, and 200m at mile pace. Your rest in between each set is to jog an additional 200m, then take 1:00 standing rest. Be mindful of your pace, the rest intervals will make this workout challenging. Reference specific split chart HERE. Tempo: You are running 3 Miles at a tempo pace. You should feel fast yet comfortable. Finish this workout knowing you could have done one more mile. Advance II will close the last 3 miles of their long run at marathon pace. Reference the pace chart HERE
Saturday Long Run Plan
NOVICE I
NOVICE II
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi @E
Rest or Strength
4mi @E
3mi @E + Strength
Rest
5mi @LR
Rest
Rest or Strength
1mi warm up 3x (600m @1mi, 200m jog, 200m @1mi) Set Rest: 200m jog+ 1:00 1mi cool down
3mi @E + Strength
Rest
5mi @LR
Rest
5mi @E + Strength
1-2mi warm up 3-4x (600m @1mi, 200m jog, 200m @1mi) Set Rest: 200m jog+ 1:00 1-2mi warm up
3mi @E + Strength
Rest
7mi @LR
Rest
6mi @E + Strength
2mi warm up 4x (600m @1mi, 200m jog, 200m @1mi) Set Rest: 200m jog+ 1:00 2mi cool down
5mi @E + Strength
5mi @E
9mi @LR
Rest
2mi warm up 4x (600m @1mi, 200m jog, 200m 7mi @E+ 6x :03 sprints @1mi) + Strength Set Rest: 200m jog+ 1:00 2mi cool down
7mi @E + Strength
5mi @E
9mi @LR w/ last 3mi @MP
3mi or rest
3mi @Run 2, Walk 1 + Strength
Rest
5mi @Run 4, Walk 1
Rest
3mi @E
INTERMEDIATE
4mi @E
ADVANCED
2mi warm up 3mi @TP 2mi cool down
ADVANCED II
RUN/WALK
2mi warm up 3mi @TP 2mi cool down
3mi @Run 2, Walk 1
Rest or Strength
4mi @Run 2, Walk 1