2024 SUMMER MARATHON TRAINING: WEEK 4 (JULY 1 TO 7)
Track Workout: You are running “Yasso 800’s.” These are based on your goal marathon pace. A 4 hour marathon will run their “Yasso 800’s” in 4 minutes. A 3 hour marathoner will run theirs in 3 minutes. For specific chart click HERE. Tempo: You are running 4 reps of 1 mile, with 1:30 rest in between. You should finish this workout knowing you could have run 1-2 more miles at that pace with that rest. 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
4mi @E
3mi @E + Strength
Rest
9mi @LR
Rest
3mi @E
Rest or Strength
1mi warm up 6x 800m "Yasso Format" Rest: 2:00-3:00 1mi cool down
3mi @E + Strength
Rest
9mi @LR
Rest
4mi @E
5mi @E + Strength
1-2mi warm up 6-8x 800m "Yasso Format" Rest: 2:00-3:00 1-2mi cool down
5mi @E + Strength
Rest
11mi @LR
Rest
2mi warm up 4x 1mi @TP Rest: 1:30 2mi cool down
6mi @E + Strength
2mi warm up 8x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down
6mi @E + Strength
6mi @E
13mi @LR
Rest
2mi warm up 4x 1mi @TP Rest: 1:30 2mi cool down
7mi @E+ 5x :05 sprints + Strength
2mi warm up 8x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down
8mi @E + Strength
6mi @E
13mi @LR
4mi or rest
3mi @Run 2, Walk 1
Rest or Strength
4mi @Run 2, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
9mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK